PrimusFit – Mon, Nov 18
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes to Bar 12 Alt Dumbbell Farmer Lunge 12 Barbell Power Snatch Weight Suggestions (scale as needed): Men: 75-95# barbell | 40# DBs Women: 55-65# barbell | 25# DBs Score: Total […]
PrimusFit – Sat, Nov 16
Primus Fitness – PrimusFit WOD Teams of 3 Buy-in: 20 team sit-ups 20 high-five team burpees 400m sled push (2/1) 90 pull-ups – (u-go-I-go, split reps) Lift-o-mania (u-go-I-go, split reps) 45 clean & jerks (115/85) 30 clean & jerks (135/95) 18 clean & jerks (155/105) 3 x 50m each -front rack barbell carry (155/105) or […]
PrimusFit – Fri, Nov 15
Primus Fitness – PrimusFit Metcon (No Measure) Choose a barbell or 2 KB for the entire workout Buy in and cash out with 400m equipment carry Then 4 RFT 12 deadlifts 10 pull ups 8 cal bike Practice paralette pass thru x 30 2 min bar hang or Work on kipping for pull ups/T2B/MU for […]
PrimusFit – Thu, Nov 14
Primus Fitness – PrimusFit stutter step (No Measure) 6 rounds 6 Wall Balls ( air squat scale) 100m run Then 6 Rounds 6 Man Maker (renegade row scale) 10 Burpees (rx+ devil press) Then 6 Rounds 6 Wall Balls 100m run (if RX+ then repeat man makers and burpees here)no rest periods built in between […]
PrimusFit – Wed, Nov 13
Primus Fitness – PrimusFit 21-15-9 (No Measure) 21-15-9 Hang power cleans Front rack lunges S2OH Then Accumulate 30 T2B or v-ups and 3 min of plank split as needed
PrimusFit – Tue, Nov 12
Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From Bay door 8 rds P1: 50m sled push P2: 50m slam ball toss At stop sign P1: 10 Plate G2OH P2: 10 Slam Ball Switch roles and repeat (back to […]
PrimusFit – Mon, Nov 11
Primus Fitness – PrimusFit 21 guns (No Measure) 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run/Row/Ski (or Bike 21 Cals) 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five […]
PrimusFit – Sat, Nov 9
Primus Fitness – PrimusFit Saturdays are for complexes (Time) build to burpee/HPC ladder as a team 95/65 P1: 1 burpee + 1 clean P2: 2 burpee + 2 clean P3: 3 B + 3 C P1: 4 B + 4 C and so on until one parter must break up reps to complete set Subtract […]
PrimusFit – Fri, Nov 8
Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift
PrimusFit – Thu, Nov 7
Primus Fitness – PrimusFit TactiCal (No Measure) 5 Rds 10 cal row 8 Devil Press 6 box jumps
