Spartan Lite – Fri, Oct 20
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 1 Rep Max Attempt WOD 5 RFT: – 15/12 Cal Bike – 12 Deadlifts – 9 Hang Power Cleans – 6 Push Jerks
PrimusFit – Thu, Oct 19
Primus Fitness – PrimusFit Skill Pull Up/Muscle Up Practice: – Banded Kipping – Unbanded Kipping – Jump Kipping Pull Up – Unassisted Kipping Pull Up – Butterfly Pull Ups – Chest 2 Bar Pull Ups – Bar Muscle Ups WOD 30’ EMOM : 1. 100m Run 2. 4 Box Jump Overs (24/20) + 30ft Sled […]
PrimusFit – Wed, Oct 18
Primus Fitness – PrimusFit OLY Clean & Jerk- 1RM WOD On a 15’ Clock: – 50 V- Ups (Rx+: T2B) – 50 AMKBS(53/35) – 800m Run – Max Box Step Ups w/remaining time *Score= Step Ups Reps* * Reps are done unpartitioned*
Spartan Lite – Wed, Oct 18
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean and Jerk 1 Rep Max Attempt WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 400m Row P2 – 15 AKBS + 20 Step Ups + 20 Air Squat + Max V UP Switch 100m OH Plate Carry (45/25) (All) P1 […]
PrimusFit – Tue, Oct 17
Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 10′ AMRAP: Buy In: 1000/800m Row w/remaining time: – 20 DB Alt. Lunges – 16 Renegade Rows – 14 Burpees Over DB *2′ Rest* 10′ AMRAP: Buy In: 1000/800m Row w/remaining time: – 20 DB Goblet Squats – 16 Hand Stand Pushups – 14 Burpees […]
Spartan Lite – Mon, Oct 16
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 1 Rep Max Attempt WOD EMOM 19 1. 15 Wall Balls + Max Wall Sit 2. 20 Push Ups + Max Plank 3. 20 Ring Rows + Max Sit Up 4. 15 Slam Ball + Max Leg Lift 5. Rest
PrimusFit – Mon, Oct 16
Primus Fitness – PrimusFit OLY Snatch 1RM * Record PRs on Board!* WOD 5 RFT: – 12 Wall Balls (20/14) – 16 Sit Ups – 30 Dubz (2:1 Singles) *18’ Time Cap*
PrimusFit – Sat, Oct 14
Primus Fitness – PrimusFit WOD Teams of 3 Part 1: (7min Cap) – 200m Run – Max Reps of the following complex w/remaining Time Complex: – 1 Snatch Grip Deadlift – 1 Hang Squat Snatch – 1 OHS *1Min Rest* Part 2:( 2 working, 1 resting, Split Reps) – 150 Cal bike – 150 AMKBS […]
Spartan Lite – Fri, Oct 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 1 @ 95% WOD 10 RFT: – 7 Deadlifts – 5 Box Jumps – 3 Push Press
PrimusFit – Fri, Oct 13
Primus Fitness – PrimusFit OLY Overhead Squat 3 x 1 @ 95% WOD 10 RFT: – 7 Deadlifts – 5 Box Jumps – 3 Push Press Rx: 135/95, 24/20 Rx+: 155/105, 30/24
