Spartan Lite – Sun, Apr 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 8 @ 70% WOD 3 RFT 200m Sled (45/25) 10 Deadlifts (Medium Heavy) 20 Sit Ups
PrimusFit – Sat, Apr 13
Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 – 400m Team Equipment Carry (All working, All Reps) • KB (53/3515 • Barbell (95/65) @200 Partner 1- 20 AMKBS Partner 2- 15 Power Cleans Partner 3- 10 Burpees @400 Partner 1- 10 Burpees Partner 2- 20 AMKBS Partner 3- 15 Power Cleans @800 Partner […]
PrimusFit – Fri, Apr 12
Primus Fitness – PrimusFit Friyay (No Measure) 2 Rounds for time 400m Run 12 HandStand Push ups 400m Run 12 Ground to overheadC&J, Snatch any ground to overhead will suffice.
Spartan Lite – Fri, Apr 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use Deadlift 1RM 2 x 5 @ 90% 3 x 3 @ 100% 3 x 1 @ 105% WOD 2 Rounds for time 400m Run 12 Pike Push Ups 400m Run 12 Ground to overhead
PrimusFit – Thu, Apr 11
Primus Fitness – PrimusFit SledMania (Time) 400m Sled Push (2/1) 30 back squats (135/95) 400m Sled Push 20 Back Squats (155/105) 10 Back Squats (185/125) 400m Sled Push30 Min Cap
PrimusFit – Wed, Apr 10
Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s
Spartan Lite – Wed, Apr 10
Primus Fitness – Spartan Lite Warm Up Weightlifting DB Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 30s/25s WOD AMRAP 20 100m Sled (45/25) 5 Tire Flip 15 Push Ups 20 Step Ups 100m Run Weightlifting DB Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 30s/25s
PrimusFit – Tue, Apr 9
Primus Fitness – PrimusFit WOD Lifting warmup: 10 Min EMOM Every Minute: 3 unbroken snatches Work to a heavy or pick a weight that will work as a good snatch warmup for Part 2. Partners WOD – 23 min cap Part 2: 4 rounds with a partner for time (u-go-I-go, split reps) 30 synchronized walking […]
PrimusFit – Mon, Apr 8
Primus Fitness – PrimusFit WOD 20 min cap 1-2-3-4-5-6-7-8-9-10 Barbell Deadlift Toe to Bar Burpee Box Jump Over Rx: 185/115 24/20 Rx+: 205/135 24/20 Rx++: 225/155 30/24 Cap: 20:00 Coaching Notes: This workout is a breeze the first 4-5 rounds, but most people will find Rounds 6-10 very difficult. Pick a Deadlift weight you feel […]
Spartan Lite – Mon, Apr 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Squat Use 1RM from last week. 3 x 8 @ 65% WOD 5 RFT 200m Run 8 Deadlift (Med Heavy) 10 SA Snatch 12 V Up
