PrimusFit – Tue, Sep 19
Primus Fitness – PrimusFit WOD 9’ dynamic warmup EMOM – 3 sets of the following 100m run 1-2 power cleans (medium weight) 1-2 rope climbs Conditioning: Partners WOD (u-go-I-go, split reps) 30 min AMRAP 50 partner ball toss sit-ups 400m barbell carry (95/65) 50 power cleans (95/65) 50 toes-to-bar 50 American kettlebell swings (53/35) 50 […]
PrimusFit – Mon, Sep 18
Primus Fitness – PrimusFit OLY Snatch 5 x 5 @ 80% WOD 3 rounds – 16’ time cap 20 Box jumps 20 DB snatches (50/35) 15 pull-ups :45 secs planking 100m run 4’ rest Finisher – 2:30 time cap 3 rounds of 14 wall balls (20/15) 8 burpees
Spartan Lite – Mon, Sep 18
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 5 x 5 @ 80% WOD Buy In – 600m Run then 21 – 15- 9 Push Press (75/55) Box Jump (16/12) then Cash Out – 200m Farmers Carry (50/30)
PrimusFit – Sat, Sep 16
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1600m team row 45 Burpees 45 Tire Flips 60 Sit Ups 30 toes to bar 300m sled push (2/1) 45 Burpees 45 Thrusters (95/65) 60 Hollow Rocks 30 Sumo deadlift high pulls 300m sled push (2/1) 45 Burpees 45 Push Press (95/65) 60 Box […]
Spartan Lite – Fri, Sep 15
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2 OH Lunge * Increase Load Throughout* WOD 3 rounds of 10 Bent Over Ro 25 wall balls 100m sled push (2/1) 10 Z Press
PrimusFit – Fri, Sep 15
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2 OH Lunge * Increase Load Throughout* WOD 1 round of 5 overhead squats (135/95) (115/75) 25 wall balls 100m sled push (2/1) 10 HSPU or 5 bar mu’s RX+: 2 rounds; sled […]
PrimusFit – Thu, Sep 14
Primus Fitness – PrimusFit WOD 50 lunges 50 v-ups 30 cal row 4 rounds of 10 hang cleans (95/65) 10 pull-ups 10 air squats Then: 100m KB farmers carry (53/35) 30 cal row 100m KB farmers carry (53/35) RX+: vested
PrimusFit – Wed, Sep 13
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Clean Pull – 1 Hang Power Clean – 1 Full Clean * Increase Load Throughout* WOD 21-15-9 Ball slams (20/15) Man makers 200m run after each round
Spartan Lite – Wed, Sep 13
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 Clean Pull – 1 Hang Power Clean – 1 Full Clean * Increase Load Throughout* WOD AMRAP 22 Teams of 2 Buy In – 400m Sled (2/1) then 200m Run Together P1 – 10 Power Clean + […]
PrimusFit – Tue, Sep 12
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 400m sandbag + hammer carry (95/65) 4 rounds of 9 burpees 11 cal bike 4 rounds of 9 tire step-ups w/hammer 11 hammerstrikes 4 rounds of 9 wall balls 11 sit-ups 400m sandbag + hammer carry (95/65)
