PrimusFit – Fri, Dec 13
Primus Fitness – PrimusFit WOD 3 rounds 100m KB farmers carry 2 burpee pull-ups or bar muscle-ups 3 deadlifts 4 Handstand push-ups 3 rounds 100m sled push (2/1) 2 Navy Seal burpees 3 front squats 4 handstand push-ups Notes: Weightlifting should be about 70% of max, so you’ll need to switch weights from the deadlift […]
PrimusFit – Thu, Dec 12
Primus Fitness – PrimusFit WOD 30 AMRAP 10 Tire Flips 10 PVC shoot throughs 20 DB snatches 20 ball slams (20/15) 200m sled push (2/1) 80 hammerstrikes 20 T2B 20 lunges w/overhead weight 400m run
PrimusFit – Wed, Dec 11
Primus Fitness – PrimusFit WOD 10-20-30-20-10: Calorie Row After each row: 10 Shoulder to overheads 10 box jumps L1: 95/65 L2: 115/75
PrimusFit – Tue, Dec 10
Primus Fitness – PrimusFit WOD Team of 2 (split reps, you-go-I-go) Buy-in: 1,000m team run 60 wall balls (20/15) 60 Hang power cleans (95/65) 60 pull-ups Then… 5 Rounds (splits reps) 10 thrusters (95/65) 10 American KB swings 10 burpees (24/20) Cash-out: 400m barbell carry Note: Can sub 2 rope climbs for burpees if space […]
PrimusFit – Mon, Dec 9
Primus Fitness – PrimusFit WOD 8’ EMOM (2 sets of the following) 10 heavy wall balls (25/20) 10 step-ups + 20 mountain climbers 2-3 full cleans (light to med weight) 10 sit-ups WOD 8 rounds 100m run 1 full clean 10 push-ups L1: 115/75 L2: 135/95 L3: 155/105
PrimusFit – Sat, Dec 7
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, you-go-I-go) 1500m team row 60 Box Jump overs 400m KB farmers Carry (53/35) 30 C + J (135/95) 1 minute team plank 30 Power Snatch (95/65) 30 burpee box jump overs 30 team synchro sit-ups 1500m team row
PrimusFit – Fri, Dec 6
Primus Fitness – PrimusFit WOD 4 Rounds 100m run 5 Navy Seal Burpees 10 Toes-to-bar 4 Rounds 100m run 5 Handstand push-ups 5 front squats L1: 135/95 L2: 155/105
PrimusFit – Thu, Dec 5
Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double unders 60 wall balls (20/15) 50m bear crawl 40 wall balls 30 American KB swings (53/35) 20 deadlifts 10 power cleans 400m row L1: 135/95 deadlifts & cleans L2: 155/105 […]
PrimusFit – Wed, Dec 4
Primus Fitness – PrimusFit WOD 30 cal bike 400m run Directly Into 21-15-9: Shoulder to overhead Ball slams (20/15) L1: 95/65 L2: 115/75
PrimusFit – Tue, Dec 3
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters (95/75) 50 Pull-ups 60 secs planking (both partners) 400m barbell carry 40 Man makers 40 burpees 100 Double unders
