April 2022

Primus Fitness – PrimusFit View Public Whiteboard 9am WOD Teams of 3 Buy-In: Bear crawl + roll slammer ball (20/15) Each teammate does it once 1000m sled push (2/1) * 400m: 40 air squats each (go at same time) * Cul de sac: 40 push-ups each (go at same time) * End of alley: 40 […]

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up 1 Rope Climb or 3 Rope Pulls 10 Good Mornings Weightlifting Deadlift 3 x 5 @ 85% Superset Arnold Press 4 x 8 WOD 5RFT 6 AKBS 6 Goblet Squat

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 x 5 behind-the-neck snatch grip strict press 3 x 5 overhead squats from rack Barbell-only to light, these are warm-ups 8’ EMOM 1 full snatch + 1 overhead squat each minute Build up to heavy single WOD 5RFT 6 Power cleans 6 Back squat 12 pull-ups

Primus Fitness – PrimusFit View Public Whiteboard WOD “Fatal 40” 400 m run 40 Ball slams 40 Hang power snatch 95/65 400 m run 40 Box jumps 24/20 40 Deadlifts 95/65 400 m run 40 Hollow Rocks 40 AKBS 53/35 400 m run 40 HR push-ups 40 DU 400m run 40 Air squats 40 In/

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only warm-up 10 push jerks 10 split jerks Push jerks: 4,3,2,2,1,1 Build to medium-heavy single 8’ EMOM 1 clean & jerk each minute (either push or split jerk) Build to a heavy single WOD For Time 100 Burpees *EMOM including 0:00 complete 3 C&J RX 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up 1 Rope Climb or 3 Rope Pulls 10 KB Deadlift Weightlifting Chest Fly 4 x 8 Superset Rear Deltoid Fly 4 x 8 WOD 5 Rounds for Time 200m Run

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 5RFT 60/45 cal row 20 T2B 18 Pull-ups 16 Squat cleans Split reps *Every round clean weight increases 1. 115/80 2. 135/95 3. 155/105 4. 185/125 5. 205/140

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 2,2,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5: 2 reps 6-8: 1 rep Build to a heavy single WOD AMRAP 12 2 Push press 8 Front rack box step ups 4 Push press 8 Front rack box step

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 Front Squat Instruction and Practice WOD 3 x 6 Minute AMRAP 2 Minute Rest Between AMRAP 6 10 Russian KBS (heavy) 10 Weighted Step Up

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time Teams of 3 Split Reps 1500m Team Row 100m Tireflip (go to 200m turnaround) 90 Tire Box Jump 400m Run to 600m Turnaround and back 60 Pike Push Up off Tire 100m Tire Flip back 30 Burpees 200m Farmers Carry Relay (53/35) – 1