Spartan Lite – Wed, Aug 2
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk *Increase Load After Each Set* Core Work – 4×10 Rotating Jack Knife WOD AMRAP 22 Teams of 2 400m Run Together P1 – 10 Deadlift + 15 Goblet […]
PrimusFit – Wed, Aug 2
Primus Fitness – PrimusFit OLY – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk *Increase Load After Each Set* Core Work – 4×10 Rotating Jack Knife () () () WOD Squatz 100m Run 25 Air Squats 200m Run (or Row 250m) 20 Empty Barbell […]
PrimusFit – Tue, Aug 1
Primus Fitness – PrimusFit Warm-up Skills 10 Minute Skills (optional) Wall Walks and HSPU WOD Once More Unto the Breach! Teams of 2 All Reps Accumulate 5 Minutes on Assault Bike P1 – 50 DUs (2:1) + 15 Plate G2OH (45/25) + 10 Pull Ups + 20 Hollow Rocks P2 – Max Row Switch 100m […]
PrimusFit – Mon, Jul 31
Primus Fitness – PrimusFit OLY – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold Press (30+/20+) – 4×12 Halfmoon (25+/15+) *Increase Load after Each Set* () () WOD From the Brink Buy In – 800m Run 21 – 15 – 9 Push Press (95/65) […]
Spartan Lite – Mon, Jul 31
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold Press (30+/20+) – 4×12 Halfmoon (25+/15+) *Increase Load after Each Set* WOD From the Brink Buy In – 800m Run 21 – 15 – 9 Push Press (85/55) […]
PrimusFit – Sat, Jul 29
Primus Fitness – PrimusFit WOD Teams of 3 9’ to establish 1RM clean & jerk Track team total weight Immediately start WOD: 1000m Tire Roll Stations: (everyone working at same time) 400m – 50 tire step ups End of alley – 40 push-ups (feet on tire) Street Cone – Team tire flip back to finish […]
Spartan Lite – Fri, Jul 28
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×10 PVC SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers WOD 25 cal bike 7 thrusters (85/55) or (95/65) 100m farmer’s carry […]
PrimusFit – Fri, Jul 28
Primus Fitness – PrimusFit OLY lifting – 4×10 SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers () () WOD 25 cal bike 7 thrusters (115/75) (135/95) 100m farmer’s carry (53/35) […]
PrimusFit – Thu, Jul 27
Primus Fitness – PrimusFit WOD Dynamic warmup and skills: 12 minute EMOM 5-6 strict pull-ups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU or 30 second HS hold Conditioning 10 rounds 200m run 10 floor wipers 8 box jumps 1 rope climb RX+: Add 10 air squats per round
Spartan Lite – Wed, Jul 26
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4 Jerk Balance After Each Round: – 4×12 Dead Bug – 4×8 Upper Back Extension WOD AMRAP 22 Teams of 2 5 Synchro Burpees P1 – 500m Row P2 – 10 […]
