March 2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlifts- 3×1 @95% WOD 3 rounds for time: – 30 American KBS 53/35 – 20 Russian Twist (20/15) – 50 Dubs (2:1) – 3 wall walks (10 Z-Press) Cash Out 3 rounds for quality: – 6 to 8 Strict Pull-ups ( Banded if needed) – 10 3 […]

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Good Mornings (Empty Bar) Weightlifting Deadlift 4 x 8 @ 70% Superset Curls 4 x 10 WOD 3 rounds for time: – 30 American KBS 53/35 –

Primus Fitness – PrimusFit View Public Whiteboard Skill 12 min Skill/Gymnastic practice Choose 2: – T2B – Rope climbs – Handstand/ HSPUs – Dubz WOD Push ups 20-16-12-8-4 V- Ups 20-16-12-8-4 Air Squat 30-24-18-12-6 After round 1- 5 Rope Climbs Atter round 2- 15 Tire Flips After round 3 -45m Bear Crawl Sand Bag Drag

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 9’ EMOM: – 100m row or run – 15 Ball Slams 20/15 – 10 Push Jerks + 5 Push Press + 3 Strict Press ( Empty Barbell) Weightlifting Press- 3×1 @95% WOD – 50 S2OH (Rx 95/65, Rx+135/95) – 2000m row or run – 50 burpees *Partition

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms Arm Rotations Weightlifting Press 4 x 8 @ 70% Superset Barbell Row 4 x 8 WOD 4 Rounds for Time 4 Strict Pull Ups (or Banded light) 4

Primus Fitness – PrimusFit View Public Whiteboard OLY lifting 6 min emom 1 complex each min of: – Snatch Grip Deadlift – Snatch Grip High Pull – Power Snatch *2 min rest* 5 min emom 1 complex each min of: – Power clean – Front squat – Squat clean WOD Teams of 2 30min amrap:

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3×1 @95% WOD “Fight gone bad” 3 Rounds For Total Reps in 17 minutes: – 1 minute Wall Ball Shots (20/14) – 1 minute Sumo Deadlift High Pulls (75/55 Ib) – 1 minute Box Jumps (24/20) – 1 minute Push Press (75/55 lb) – 1 minute

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worm Squat Therapy Weightlifting Squats 4 x 8 @ 70% Superset Pike Push Ups 4 x 10 WOD EMOM 20 1. 50m OH Plate Carry 2. 20 Wall Ball

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – split reps, u-go-I-go Buy in: 20 synchro burpees 150 wall balls (20/15) 1000m equipment carry – barbell 95/65 + kettlebell 53/35 -400m marker: 75 push press + 75 AKS -Cul-de-sac: 75 bentover rows + 75 goblet squats -End of alley: 120 sit-ups +