Spartan Lite – Wed, Sep 27
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean 3 x 5 @ 85% WOD AMRAP 22 Teams of 2 Buy In – 400m Sled Each (1/0) then P1 – 300m Run (Around building + to stop sign) P2 – 10 Weighted Step Up + 10 AKBS + Max Sit Ups Switch 100m – OH […]
PrimusFit – Tue, Sep 26
Primus Fitness – PrimusFit Warm-up WOD Spinach Teams of 2 Split Reps 1000m Row 20 Burpees 30 Pull Ups 40 Push Ups 50 Lunges 1000m Row 50 Deadlift (95/65, 115/75) 50 PC 50 Push Press 50 Back Squat 1000m Row 50 Lunges 40 Push Ups 30 Pull Ups 20 Burpees RX+ – 30 Min AMRAP
PrimusFit – Mon, Sep 25
Primus Fitness – PrimusFit Warm-up OLY Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC 12 V Ups 6 Pull Ups 200m Run 15 HPC 9 V Ups 4 Pull Ups 100m Run 12 HPC 6 V Ups 3 Pull Ups L1 – 95/65 L2 – 115/75 L3 – 135/95
Spartan Lite – Mon, Sep 25
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC (75+/55+) 12 V Ups 6 Pull Ups 200m Run 15 HPC 9 V Ups 4 Pull Ups 100m Run 12 HPC 6 V Ups 3 Pull Ups
PrimusFit – Sat, Sep 23
Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go) 100 cal bike * Team accumulates 200 ball slams while one person bikes. Switch as needed. 1000m sled push (45/25) FML C&J complex (115/75) (95/65) 3 rounds per person: 4 C&J + 5 burpeee over bar + 4 C&J 3 rounds per person: 10 AKS (72/53) […]
Spartan Lite – Fri, Sep 22
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 5 x 5 @ 70% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Power Snatches Burpee pull-ups 200m KB farmers carry (53/35)
PrimusFit – Fri, Sep 22
Primus Fitness – PrimusFit OLY Overhead Squat 5 x 5 @ 80% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Snatches or Overhead squats (135/95) (115/75) Burpee pull-ups or bar muscle-ups 200m KB farmers carry (53/35)
PrimusFit – Thu, Sep 21
Primus Fitness – PrimusFit WOD 2 rounds of 80 box step-ups 15 tire flips 30m bear crawl 25 wall balls (20/15) 30m bear crawl 80 hammer strikes 400m sled push (45/25) RX+: Vested
Spartan Lite – Wed, Sep 20
Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Buy In – 800m Row Each then P1 – 100m Sled (3/2) P2 – 15 Ball Slam + 15 Ring Row + Max Plank Switch P1 – 100m OH Carry (45/25) P2 – 10 Burpees + Max Wall Sit Switch Together – […]
PrimusFit – Wed, Sep 20
Primus Fitness – PrimusFit OLY Clean 5 x 5 @ 80% WOD Conditioning: 10 rounds – 15’ time cap 100m run 10 push-up 1 full clean (go heavy-ish)
