Spartan Lite – Fri, Oct 27
Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift Intro/Practice WOD 3 Rounds of 3 Hang Power Cleans 3 Front Squats 15 weighted push-ups 200m Barbell Carry
PrimusFit – Thu, Oct 26
Primus Fitness – PrimusFit WOD 12 minute skills EMOM Min 1: 8-10 Toes to Bar Min 2: 20-30 Double unders METCON – 24 min cap 25 Renegade Rows 15 snatches (95/65) 25 cal bike 15 tire flips 25 cal bike 400m sled push (2/1) 80 hammerstrikes 15 snatches (95/65)
PrimusFit – Wed, Oct 25
Primus Fitness – PrimusFit Weightlifting Bench Press Intro/Practice 20-25 Min WOD 3 x 3 minute AMRAPS 5 Barbell Back Squats 5 Pull Ups 8 ball slams (20/15) 1 minute rest between sets. Score: Worst Round L1: (95/65) L2: (115/75) L3: 135/95)
Spartan Lite – Wed, Oct 25
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Intro/Pracitce 20-25 Min WOD AMRAP 20 Teams of 2 Buy In – 1000m Row Together – 100m OH Plate Carry (45/25) P1 – 200m Run P2 – 10 Burpees + Max Plank Switch Together – 100m FC (53/35) P1 – 200 Jump Rope P2 – 10 […]
PrimusFit – Tue, Oct 24
Primus Fitness – PrimusFit WOD Teams of 2 – 35 min cap (YGIG, split reps) Buy in: 800m run 10 Rounds 10 Box jumps (24/20) 8 Double Dumbbell Snatches 6 Burpees 10 Rounds 10 Partner ball toss situps 8 Man makers 6 Burpees L1: 40#/25# L2: 50#/30# Note: The snatch is with two 40# or […]
PrimusFit – Mon, Oct 23
Primus Fitness – PrimusFit Weightlifting Low Bar Squat Intro/Practice 20-25 Min WOD AMRAP 20 500m row 18 wall balls 2 rope climbs 18 v-ups
Spartan Lite – Mon, Oct 23
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat Intro/Practice 20-25 Min WOD 3 RFT 500m Row 20 Wall Balls 6 Rope Pulls 15 V Ups
PrimusFit – Sat, Oct 21
Primus Fitness – PrimusFit WOD Teams of 3 – 1500m Row 2 Rounds: (Split Reps, You Go I Go) – 60 Air Squats – 45 Sit Ups – 60 Burpees Strongman Relay (9 Rounds) – 50m Sled Push (2/1, 3/2, 4/3) – 3 Tire Flips 2 Rounds: (Split Reps, You Go I Go) – 60 […]
PrimusFit – Sat, Oct 21
Primus Fitness – PrimusFit WOD Teams of 3 – 1500m Row 2 Rounds: (Split Reps, You Go I Go) – 60 Air Squats – 45 Sit Ups – 60 Burpees Strongman Relay (9 Rounds) – 50m Sled Push (2/1, 3/2, 4/3) – 3 Tire Flips 2 Rounds: (Split Reps, You Go I Go) – 60 […]
PrimusFit – Fri, Oct 20
Primus Fitness – PrimusFit OLY Overhead Squat 1RM WOD 5 RFT: – 15/12 Cal Bike – 12 Deadlifts – 9 Hang Power Cleans – 6 Push Jerks L1- 95/65 L2- 115/75 L3- 135/95
