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
Primus Fitness – PrimusFit View Public Whiteboard Metcon 1,000 m Run 20 Devils Press (30+/20+) 100 m Side shuffle 10 Wall Walks 100 m Side Shuffle 20 Bent Over DB Reverse Flys (30+/20+) 400 meter farmers carry (53/35) 20 ball slams (20/15) 100 m backwards run 10 uneven push-ups (each side, hand on dead ball)
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality with empty barbell 10 strict press 10 push press 10 push jerk 10 split jerks Rest between sets as needed 10’ EMOM 2 split jerks per minute Build to a heavy double Notes: From rack but can do from the floor if you
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 Arm/Shoulder Rotations Weightlifting Press 4 x 6 @ 80% Superset Rear Deltoid Fly 4 x 8 WOD 4 Rounds for Time Max Effort All Movements 45 Sec Shuttle
Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two ALL reps Filthy Fifty 50 box jumps (24/20) 50 pull ups 50 kettlebell swings (53/35) 50 walking lunges 50 knee to elbow 50 push press (75/55) 50 good mornings (45/35) 50 wall balls (20/14) 50 burpees 50 double unders 45 min cap
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats from rack: 3,3,3,3 For quality. Build up to a heavy triple and rest in between. 8’ EMOM 1 Squat clean per minute Build up to a heavy single Metcon Diane up and down 21-15-9 Deadlifts Handstand push-ups 135:95 Rx+ go back up
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 6 @ 80% Superset Single Leg Deadlift 4 x 8 WOD 20 Minute AMRAP 100m Row or Run 5 RKBS 5 Push
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled push 2/1 90 P Cleans (135/95) 60 Pull-Ups 90 Kettlebell Swings 53/35 50 Walking Lunges each (same time) 60 T2B 400M run 90 S2OH 135/95 90 V-ups 60 Deadlifts 225/155 50 Double-Unders each (same time) 90 Floor Press (135/95) 400M sled push
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Test WOD 21-18-15-12 Cal row Ball slams P snatches 95/65 *1 rope climb between rounds (no climb on last round)
Primus Fitness – PrimusFit View Public Whiteboard WOD -5 cone suicide sprint 50 Double DB RDL 30+/20+ 50 lateral step ups -15 tire flips 50 Double DB Bent over rows 50 Superman’s – 5 cone suicide sprints 50 S.A DB OH squat (sx goblet squat) 50 Single leg alt V-ups -15 tire flips 50 Tire
