PrimusFit – Thu, Mar 14
Primus Fitness – PrimusFit Warm Up WOD
PrimusFit – Wed, Mar 13
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s
Spartan Lite – Wed, Mar 13
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 3 x 5 @ 20s/10s 3 x 3 @ 25s/15s 3 x 3 @ 30s/20s WOD AMRAP 16 200m Run 3 Tire Flips 100m Sled (3/2) 10 Plate G2OH (25/15) RX+ AMRAP 20
PrimusFit – Tue, Mar 12
Primus Fitness – PrimusFit Warm Up WOD
Spartan Lite – Mon, Mar 11
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 75% of 1RM 3 x 3 @ 80% 3 x 1 @ 85% WOD 3 RFT 3 Power Cleans 6 Pull Ups (12 Ring Rows) 15 Push Ups 400m Run L1 – 75/55 L2 – 95/65 L3 – 115/75
PrimusFit – Mon, Mar 11
Primus Fitness – PrimusFit Weightlifting Overhead Squat 3 x 5 @ 95/65 3 x 3 @ 115/75 3 x 1 @ 135/95 (If you can) WOD 3 RFT 3 Power Cleans 8 Pull Ups (3 Bar MU) 15 Push Ups 400m Run L1 – 135/95 L2 – 155/105 L3 – 185/135
PrimusFit – Sat, Mar 9
Primus Fitness – PrimusFit WOD Teams of 3 Team buy-in 25 linked arm sit-ups 25 synchro burpees Then (split reps, u-go-I-go): 30 clean & jerks (95/65) 30 clean & jerks (115/85) 30 clean & jerks (135/95) 800m run Then (split reps, u-go-I-go): 30 front squats (95/65) 30 front squats (115/85) 30 front squats (135/95) Then […]
PrimusFit – Fri, Mar 8
Primus Fitness – PrimusFit WOD “Red Pill” 5-4-3-2-1 Thrusters burpees 100m sled push (2/1) after eah round L1: 95/65 L2: 115/75 L3: 135/05 “Blue Pill” Open WOD
Spartan Lite – Fri, Mar 8
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 70% WOD “Red Pill” 5-4-3-2-1 Thrusters Burpees 100m sled push (2/1) after each round “Blue Pill” Open WOD
PrimusFit – Thu, Mar 7
Primus Fitness – PrimusFit WOD 60 tire step-ups 40 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 8 PVC shoot throughs 30 hammerstrikes Then: 100m KB farmers carry (53/35) 800m run 100m KB farmers carry (53/35) 60 tire step-ups RX+: vested
