Spartan Lite – Mon, Nov 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water 10 RFT 40 Jump Rope 30 Step Up 20 Spider Plank 10 Pull Ups
PrimusFit – Fri, Nov 10
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD
Spartan Lite – Fri, Nov 10
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD
PrimusFit – Thu, Nov 9
Primus Fitness – PrimusFit WOD 1k run 100m KB farmers carry (53/25) 50 box step-ups 50 American kettlebell swings (53/35) 100m KB farmers carry (53/25) 10 sandbag get-ups 50 box step-ups 100m KB farmers carry (53/25) 30 cal bike
Spartan Lite – Wed, Nov 8
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD
PrimusFit – Wed, Nov 8
Primus Fitness – PrimusFit WOD 8 rounds – 14 min cap 5 pull-ups 5 front squats 5 burpees L1: 95/65 L2: 115/75 Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM
PrimusFit – Tue, Nov 7
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 2 x 100m each (empty) Warm-up cleans to working weight Partners WOD – 32 minute AMRAP 20 cal bike 60 hammerstrikes 60 push-ups 70 Partner ball toss sit-ups (20/15) 70 tire step-ups 70 American KB swings (53/35) 70 Toes-to-bar 20 cleans (135/95) 200m sled push (45/25)
PrimusFit – Mon, Nov 6
Primus Fitness – PrimusFit Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 16 Minute EMOM 50m run 10 dips + 10 sit-ups 10 ball slams (20/15) + 5 burpees 5 high box jumps (higher than you normally do, no recycling) + 10 push-ups 4 min break 7 min AMRAP 10 wall […]
Spartan Lite – Mon, Nov 6
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 3 Rounds for Time 400m Run 20 Push Ups 20 Sit Ups 5 Pull Ups
PrimusFit – Sat, Nov 4
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 90 wall balls 1000m equipment carry – Barbell (95/65) + KB (53/35) Mailboxes: 90 push press + 90 goblet squats 800m: 90 KB SDLHP + 90 push-ups End of alley: 90 AKB swings + 90 sit-ups Thruster Destruction: 60 thrusters (95/65) 30 thrusters (115/75) […]
