PrimusFit – Mon, Nov 20
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run 10 Box Jump (24/20) 10 Dips (15 if using Box) 10 Deadlift (185/125)
Spartan Lite – Mon, Nov 20
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run 10 Box Jump (24/20) 10 Dips (15 if using Box) 10 Deadlift (185/125)
PrimusFit – Sat, Nov 18
Primus Fitness – PrimusFit WOD Teams of 3 (split reps) Team buy-in: 99 American kettlebell swings (53/35) Then (split reps, u-go-I-go): 30 push press (95/65) 21 push press (115/75) 15 push press (135/95) 800m sled push (2/1) Then 2 people working at once (split reps, u-go-I-go) 90 toes-to-bar 90 burpees Then (split reps, u-go-I-go): 30 […]
PrimusFit – Fri, Nov 17
Primus Fitness – PrimusFit WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack carry length of gym. RX+: 3 rounds
Spartan Lite – Fri, Nov 17
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 Power clean (65-70%) Front rack carry 5 burpee pull-ups 1 Power clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack carry […]
PrimusFit – Thu, Nov 16
Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 50 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 1000m run or 1200m row 15 tire flips 25 bench press (135/95)
PrimusFit – Wed, Nov 15
Primus Fitness – PrimusFit WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups
Spartan Lite – Wed, Nov 15
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 200m Sled (1/0) P2 – 15 Slam Ball + 15 Push Up + 15 Sit Up Switch 100m OHPlate Carry Together […]
PrimusFit – Tue, Nov 14
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry
PrimusFit – Mon, Nov 13
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD 4 rounds of 200m Run 5 Curtis P’s 15 push-ups L1: 95/65 L2: 115/75 Curtis P = 1 hang squat clean, lunge, lunge, push press Core cash-out 3 rounds for quality 25 sit-ups 40 […]
