PrimusFit – Fri, Aug 18
Primus Fitness – PrimusFit OLY 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete 3 Overhead Squats* *At Least 25m Must Be Completed Unbroken* * Increase Weight After Each Set* WOD “Helen” 3 Rounds For Time: – 400m Run – 21 AMKBS (53/35) – 12 Pull-ups […]
PrimusFit – Thu, Aug 17
Primus Fitness – PrimusFit Skill 10 Min Rope Climb and/or Hand Stand Practice WOD For Time: -200m Sled Push (4×45#/4×25#) *After every 50m, Drop 1 Plate* – 200m Run to Gym 3 Rounds: -2 Rope Climbs -12 HR Pushups -20 Goblet Lunges (DB: 50/35,KB:53/35) then: -200m Run to Sled -200m Sled Push Back to Gym […]
Spartan Lite – Wed, Aug 16
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set* After Each Set: – 4×10 Top Side Half Moon – 4×8 Jefferson Curl WOD AMRAP 23 Teams of 2 Buy In – 400m Sled (2/1) then 10 Synchro […]
PrimusFit – Wed, Aug 16
Primus Fitness – PrimusFit OLY – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set* After Each Set: – 4×10 Top Side Half Moon – 4×8 Jefferson Curl () () WOD 2 Rounds: -21 Box Jump Overs (Rx 24/20, Rx+ 30/24) -15/12 Cal Row -9 […]
PrimusFit – Tue, Aug 15
Primus Fitness – PrimusFit WOD Teams of 2 30′ AMRAP: 50 Cal Bike 40 M. Sit-ups 30 Synchro Deadlifts 30 Synchro Back Squats 40 Pull-ups 50 Double Unders
PrimusFit – Mon, Aug 14
Primus Fitness – PrimusFit OLY – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each Set: – 4×10 Basketball Abs – 4×10 Upper Back Ext () () WOD Every 2 Mins x 8 Rounds: – 100m Run – 5 Burpees *Add 1 Burpee each round […]
Spartan Lite – Mon, Aug 14
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each Set: – 4×10 Basketball Abs – 4×10 Upper Back Ext WOD AMRAP 16 200m Run 20 Sit Ups 15 Wall Ball 10 Ring Rows 5 Power Cleans (60%)
PrimusFit – Sat, Aug 12
Primus Fitness – PrimusFit WOD For Time Teams of 3 1500m Row 15 Tire Flips 75 Hammer Strikes 600m Hammer Run (2 per team) 30 Pull Ups 30 Box Jump (24/20) 6 Bear Complex (135/95) – 2 Deadlift – 2 Power Clean – 2 S2OH – 2 Back Squat 15 Burpee Over Bar 60 V […]
Spartan Lite – Fri, Aug 11
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers WOD Red Pill […]
PrimusFit – Fri, Aug 11
Primus Fitness – PrimusFit OLY – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers () WOD Red Pill – […]
