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 […]
PrimusFit – Tue, Jul 25
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 36 min AMRAP 400m run 30 pull-ups 30 cal bike 30 hang cleans (95/65) 30 lateral bar over burpees 30 ball slams (20/15) 30 bent over rows 30 wall balls 200m sled push (2/1)
PrimusFit – Mon, Jul 24
Primus Fitness – PrimusFit OLY lifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull – 4×6 Snatch Balance into Partial Squat After each Set: – 4×12 Death March (DB weight: 20/10×2) – 4×10 Jack Knife () () WOD 4 rounds – 16 minute cap 15 […]
Spartan Lite – Mon, Jul 24
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull – 4×6 Snatch Balance into Partial Squat After each Set: – 4×12 Death March (DB weight: 20/10×2) – 4×10 Jack Knife WOD AMRAP 18 200m Run 5 Hang Power Clean […]
PrimusFit – Sat, Jul 22
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1000m barbell carry (95/65) Stations, everyone working at once: 400m – 50 air squats each Cul de sac – 50 push-ups each End of Alley – 50 sit-ups each Back in gym: 60 thrusters (95/65) 36 thrusters (115/75) 18 thrusters (135/95) 1800m row (split […]
PrimusFit – Fri, Jul 21
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Anvil” 6 minute time cap 25 cal row 10 deadlifts @ 70-75% 100m sled push (3/2) 10 chest to bar pull-ups or 5 bar muscle ups Scale: If doing regular pull-ups or ring rows, do 20 […]
Spartan Lite – Fri, Jul 21
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Fast and Deadly” 6 minute time cap 25 cal bike 10 deadlifts @ 70-75% 100m sled push (2/1) 10 chest to bar pull-ups or 5 bar muscle ups Bro Sesh: 10-8-6-4-2-1 Bench press, increase […]
PrimusFit – Thu, Jul 20
Primus Fitness – PrimusFit WOD 12 minute Skills EMOM 5-6 strict pullups 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 (96/65) 10 air squats 1 rope climb
Spartan Lite – Wed, Jul 19
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat Clean, Split Jerk only* WOD Teams of 2 AMRAP 22 Buy In – 400m Sled Together (2/1) P1 – Max Row P2 – 15 Plate G2OH + 15 […]
PrimusFit – Wed, Jul 19
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat Clean, Split Jerk only* WOD 21-15-9 Push press Box jump overs (24/20) 20 cal bike after each round L1: 95/65 L2: 115/75 L3: 135/92
