PrimusFit – Tue, Jul 18
Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 35 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50 AKS 400m run 50 front squats 50 Push-ups 50 pull-ups 500m row 50 overhead squats (95/65) 50 partner ball toss sit-ups (20/15) 50 ball slams
PrimusFit – Mon, Jul 17
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows you to lift heaviest* WOD 15 min AMRAP 20 sit-ups 20 DB snatches 15 wall balls 10 burpees 5’ break Finisher – 3 min cap 3 rounds 15 American KB swings (53/35) […]
Spartan Lite – Mon, Jul 17
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows you to lift heaviest* WOD 5 RFT 200m Run 15 AKBS 15 Push Ups 15 Leg Lifts 50m FC (Heavy)
PrimusFit – Sat, Jul 15
Primus Fitness – PrimusFit WOD For Time (Teams of 3) Buy In: 800m Team Run – 120 Synchro Power Snatch (95/65, 2 partners working, 1 partner is resting) – 1200m Row – 150 Goblet Squats (53/35) – 1200m Row – 120 Push Jerks (95/65, 2 partners working, 1 partner is resting) Cash Out: 800m Run
PrimusFit – Fri, Jul 14
Primus Fitness – PrimusFit OLY lifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for Max Load: Overhead Complex – 1 OHS – 1 Snatch Balance – 1 OHS WOD “Short and Gnarly” – 6 min cap 30 cal bike 7 thrusters 100m barbell carry […]
Spartan Lite – Fri, Jul 14
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for Max Load: Overhead Complex – 1 OHS – 1 Snatch Balance – 1 OHS WOD Bro Sesh (25-30 minutes) 20 Bench Press 10 Seated Tricep Extensions 18 Bench […]
PrimusFit – Thu, Jul 13
Primus Fitness – PrimusFit WOD Gymnastics Practice EMOM 9 Minutes 3 Strict Pull Up 5 Kipping Pull Up Customize to: 1-2 Strict Pull Ups 2-3 Kipping Pull Ups or 2 Banded Strict Pull Ups 2-3 Kipping Pull Ups Metcon 24 Barbell Deadlift 6 Wall Walk 18 Barbell Deadlift 4 Wall Walk 12 Barbell Deadlift 2 […]
PrimusFit – Wed, Jul 12
Primus Fitness – PrimusFit OLY lifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning -Hang Positions (High/Mid/Low) -Front Rack Positioning -Over Head Power/Split Jerk Positioning* 5 Sets for Max Load Clean + Jerk Complex: – 1 Hang Squat Clean – 1 Power Clean – […]
Spartan Lite – Wed, Jul 12
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning -Hang Positions (High/Mid/Low) -Front Rack Positioning -Over Head Power/Split Jerk Positioning* 5 Sets for Max Load Clean + Jerk Complex: – 1 Hang Squat Clean – 1 Power […]
PrimusFit – Tue, Jul 11
Primus Fitness – PrimusFit WOD Teams of 2 – 40 minute cap 400 Meter Farmer Carry 40 Toes to Bar 80 Double Unders / DB Hop Overs 400 Meter Dumbbell Shoulder Rack Carry 40 Toes to Bar 80 Double Unders / DB Hop Overs 400 Meter Single Arm Dumbbell Overhead Carry 40 Toes to Bar […]
