March 2022

Primus Fitness – PrimusFit View Public Whiteboard Metcon For Time: 45 Min Cap Buy In: 2x 100 Meter Sled Push Down/ Pull Back (no straps, chair sit style) (2/1) Directly Into 2 Rounds of: 10 Bicep Curls to Overhead Press (45/35) (75/55) 20 Hamstring Curls (Feet on wall ball) (20/14) 30 Floor Presses (45/35) (75/55) […]

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength: Press 14’ Full snatch practice, build to a heavy single Conditioning – – 15’ time cap 10 rounds 100m run 10 push-ups 3 power snatches (medium weight) RX+: 1 full snatch instead of 3 power. Go heavier on this.

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 Squat Therapy Weightlifting Press 4 x 8 @ 65% Superset Weighted Calf Raise 4 x 10 WOD Teams of 2 Split Reps You Go I Go For Time

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 12’ dynamic warmup EMOM – 3 sets of the following -100m run -1-2 power cleans (medium weight) -10 wall balls -1 rope climb Conditioning Partners WOD (u-go-I-go and split reps) 25’ AMRAP 50 ball toss partner sit-ups 400m barbell carry (95/65) 50 push presses (95/65) 50 toes-to-bar

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 2 @ 90% Conditioning Strength: Squats 3 rounds – 16’ time cap 20 Sandbag box step-ups 20 DB snatches (50/35) 20 pull-ups 20 sit-ups 5’ rest Finisher – 3’ time cap 3 rounds of 11 DB thrusters 11 burpees

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 Squat Therapy Weightlifting Squats 4 x 8 @ 65% Superset Weighted Bridges 4 x 8 WOD 15 Minute EMOM 1. 100m Run +10 Air Squats 2. 20 Push

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 3 @ 85% WOD Every 3 min x 6 sets (18 min) 3 Deadlifts L2- 185/125 L1- 155/105 6 Pull-ups 9 Ball Slams 12 M. Sit-ups 200m run *If all movements aren’t completed within the time cap cut the run to 100m

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups Strict 15 AKBS 5 Inch Worm 10 x Superman 10 x Good Mornings Weightlifting Deadlift 3 x 5 @ 85% Superset Tricep Ext 4 x 10 WOD Every 3 min x 6 sets

Primus Fitness – Open Gym View Public Whiteboard Conditioning Teams of 3 (u-go-I-go and split reps except where noted) 2 x 100m per person sled push relays (2/1) 900m row 15 linked arm sit-ups Two ppl working at once: 45 clean & jerks (155/105) (135/95) 60 toes-to-bars 2 x 100m per person sled push relays

Primus Fitness – PrimusFit View Public Whiteboard WOD 30 AMRAP 10 Tire Flips 20 Man-makers 30+/ 20+ 20 Wall Balls 20 AKBS 53/35 20 Burpees 20 T2B 20 KB lunges 53/35 *Shoot for 2 rounds