PrimusFit – Mon, Dec 2
Primus Fitness – PrimusFit WOD 3 RFT – 18 minute cap 400m run 20 DB snatches (50/35) 20 box jumps (24/20) 4 minute break Finisher – 2:30 time cap 15 wall balls 15 burpees 15 wall balls
PrimusFit – Sat, Nov 30
Primus Fitness – PrimusFit WOD Teams of 3 Buy-In: 10 min for each teammate to establish 1RM thruster Each teammate does 3 x 100m sled relays (45/25) Then FML kettlebell complex – Each teammate does it 3 times 5 AKS + 5 burpee pull-ups + 5 AKS (72/53) (53/35) FML thruster complex – Each teammate […]
PrimusFit – Fri, Nov 29
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP (As Many Rounds and Reps As Possible in 12 Minutes) 7 Kipping Pull Up (5 Strict) 7 Deadlift 7 Box Jump Over Suggestions Men: 115-135# | 20-24″ Box Women: 75-95# | 16-20# Box Extra Challenge Men: 155-185# | 24″ Box Women: 105-135# […]
PrimusFit – Wed, Nov 27
Primus Fitness – PrimusFit Metcon (5 Rounds for weight) Every Minute on the Minute for 20 Minutes Min 1: 10-15 Burpees Min 2: 12 DB/Barbell Bench Min 3: 8-10 Curl + Arnold Press Min 4: Rest Suggestions Men: 30-45# Dumbbells / 75-95# Barbell Women: 10-25# Dumbbells / 35-65# Barbell Score: Weight used for the bench […]
PrimusFit – Tue, Nov 26
Primus Fitness – PrimusFit Metcon (6 Rounds for time) 6 Rounds 10 Barbell Power Clean & Jerk 200 Meter Run Suggestions Men: 95-115# Women: 65-75# Extra Challenge Men: 135#+ Women: 85#+ Score: Total Time Goal: 10-14 Minutes
PrimusFit – Mon, Nov 25
Primus Fitness – PrimusFit WOD For Time: – 15 Dips – 1000m Row – 15 Dips – 750m Row – 15 Dips – 500m Row Sx: Box Dips Rx: Matador Dips Rx+: Ring Dips
PrimusFit – Fri, Nov 22
Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Barbell Deadlift Minute 2: Max Rep Bar Facing Burpee Minute 3: Rest Suggestions Men: 155-225# Women: 105-155# Extra Challenge Men: 255-315# Women: 175-205# Score: Weight Used for Deadlifts Score: Total Number […]
PrimusFit – Thu, Nov 21
Primus Fitness – PrimusFit Metcon (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your cardio!) 30 Plate Around the World 20 Plate Curls 15 Plate Front Raises 10 Plate Curls This workout can also be done with a dumbbell, of course! Suggestions Men: 35-45# Plate/ 30-40# […]
PrimusFit – Wed, Nov 20
Primus Fitness – PrimusFit Metcon (12 Rounds for time) EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes) 6 Box Jump (24/20) 10 Wall Ball (20/14) Score: Number of Rounds Where Work is Completed Within the Minute Score: Time on the Clock When 12 Rounds is Complete Goal: 12 Rounds 11:30-16:30 Notes: Do […]
PrimusFit – Tue, Nov 19
Primus Fitness – PrimusFit “Poseidon’s Trident” (Team Version) (3 Rounds for time) Teams of 2: Part 1: 40 Push Up Each – At the Same Time, Then: 60 SHARED Barbell Power Clean (YGIG) Immediately Into… Part 2: 40 Push Up Each – At the Same Time, Then: 60 SHARED Barbell Front Squat (YGIG) Immediately Into… […]
