Spartan Lite – Tue, May 7
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Sled/All Reps For Time 400m Sled Push (1/0) 30 Wall Ball 20 Ring Rows 10 Box Jump 300m Sled (2/1) 30 Box Dips 30 Ball Toss Sit Up 200m Sled (3/2) 10 Box Jump 20 Ring Rows 30 Wall Ball […]
PrimusFit – Tue, May 7
Primus Fitness – PrimusFit Warm Up WOD
Spartan Lite – Mon, May 6
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Extended Warm Up Warm Up Each Movement in each AMRAP 15 Minutes WOD Skill Check AMRAP 6 – Kettlebell 5 KB Clean (44/25) 5 OH KB Lunge 3 Turkish Get Up 2 Min Rest AMRAP 6 – Bodyweight 8 Burpee Box Jump Over 8 […]
PrimusFit – Mon, May 6
Primus Fitness – PrimusFit Weightlifting WOD Skill Check
PrimusFit – Fri, May 3
Primus Fitness – PrimusFit WOD 5-4-3-2-1 Clean & jerk Handstand push-ups 10 cal bike after each round L1: 115/75 L2: 135/95 L3: 155/105
Spartan Lite – Fri, May 3
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 5-4-3-2-1 Clean & jerk Pike push-ups 10 cal bike after each round L1: 75/55 L2: 95/65 L3: 115/75
PrimusFit – Thu, May 2
Primus Fitness – PrimusFit WOD Red Pill – Murph Training 1000m run 2 rounds of 20 pull-ups 25 push ups 30 air squats 60 hammerstrikes 3 min rest Repeat above work Blue Pill 15 min total time 5 rounds of 3 minutes 3 minutes to complete: 220m/200m row 10 push-ups 25 double unders Rest remainder […]
PrimusFit – Wed, May 1
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 4 x 8 @ 40s/25s 2 x 5 @ 50s/35s
Spartan Lite – Wed, May 1
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 4 x 8 @ 40s/25s 2 x 5 @ 50s/35s WOD AMRAP 16 100m Farmers Carry 5 Tire Flip 10 Ball Slam 10 AKBS
PrimusFit – Tue, Apr 30
Primus Fitness – PrimusFit WOD 8 min Lifting EMOM 1-5 : 2 snatches (light weight) 6-8: 1 snatch (medium weight) “Crop Top Tees 2” Partner WOD – (split reps, u-go-I-go) – 30 min cap 400m sled push (45/25) 10 rounds of 10 ball slams 10 pullups 10 situps Then 30 front squats 80 burpees 30 […]
