Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Snatch balance practice 4,3,3,3,2,2,1 Notes: Since this is a new movement, can start as light as a PVC or barbell. Focus on technique and don’t worry about going heavy. Snatch balance Video Tutorial: https://www.youtube.com/watch?v=XuFaD1sAVGI 8’ EMOM Full snatches 1-6: 2 reps 7-8: 1 reps Build up to […]
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/leg 15 Push Ups 15 AKBS 5 Inch Worm 10 Good Mornings 10 Superman Weightlifting Deadlift 4 x 6 @ 85% Superset Pull ups 4 x 8 WOD Its Friday Again! AMRAP 18 50 Jump Rope (25 Dubs) 10 Ball
Primus Fitness – PrimusFit View Public Whiteboard WOD Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Push press for quality 5,4,4,3,3,2 Build to medium/heavy double 8’ EMOM 1 clean + 2 jerks each minute Build to a heavy set WOD For Time 15-12-9 Box Jump (30/24) Pull Ups (3 Always) Rope Climb 100m Sled inbetween (3/2)
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Board Warm Up Weightlifting Press 4 x 6 Superset Box Dips 4 x 10 WOD AMRAP 8 4 DB S2OH 6 T2B 24 Dubs Rest 2 Min AMRAP 8 4 DB Thrusters 6 V ups 12 broad jumps
Primus Fitness – PrimusFit View Public Whiteboard WOD Solo or Teams of 2 Work:Rest 5 minute : 1 Minute Quarter 1 400m Run (together) 10 Power Snatch (95/65) (each) 15 T2B (each) 10 Burpee (Synchro) Max Plank until end of 5 Min Rest (1 Minute) Quarter 2 400m Row 10 Cluter (95/65) 15 V Up
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,3 8’ EMOM Squat cleans 1-3: 3 reps 4-6: 2 reps 7-8: 1 reps Build to a heavy single WOD For Time 1000m Row 10 Push Ups 10 V Ups 800m Row 20 Push Ups 20 V Ups 600m Row 30 Push Ups 30 V
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 3 x 3 (Heavy) Superset weighted Hip Bridge 4 x 8 WOD Rows And Toes Lite 800m Row 10 Push Up 10 Sit Up
Primus Fitness – PrimusFit View Public Whiteboard Metcon 8am WOD: Weightlifting: Deadlifts – Work up to heavy set of 10 Thrusters – Work up to heavy set of 5 WOD 25 min AMRAP – 6 Burpees Over Bag – 8 Sandbag Thrusters – 6 Overhead Sandbag Lunges – 8 Sandbag Over Shoulders – 400 meter
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Overhead squat warmup with PVC and empty barbell Overhead squats (from rack) 3,3,3,3 8’ EMOM 1 full snatch Build up to a heavy single Metcon Annie on the water 50-40-30-20-10 Double unders Sit ups Calorie row
