May 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope Climb Weightlifting Squats 5 x 5 Add 5 pounds from last weeks numbers. WOD AMRAP 18 400m Run (Alternate 200m every other round) 3 Strict Pull Ups or 8 Ring […]

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang Clean 5 – 8 – 1 Hang Clean WOD AMRAP 18 400m Run 3 Strict Pull Ups 5 8ct Push Up (https://www.youtube.com/watch?v=aWT_SyZMeCY) 10 Pistol/Asst Pistol 12 Sit Ups

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155 75 RKBS 70/53 90 Pull ups 3,000M Row (1 rest, 1 run Murphy loop) 90 Ball Slams 20/15 75 KBS 70/53 60 Deadlifts 225/155 45 P Cleans 135/95 Cash out:

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench Press 3 x 6 reps (medium weight) Overhead squats from rack 4,4,3,3,2,2 Build to a heavy double Metcon Every 4 Minutes for 4 Rounds 100 meter farmers carry (73/53) 16

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope Climb 10 Good Mornings Weightlifting Deadlifts Starting Strength Method of Linear Progression. You will start with a weight around 50% of your 1RM and Deadlift 5 x 5 Every week

Primus Fitness – PrimusFit View Public Whiteboard Metcon Partner workout 2 Rounds for Time 26 Hand Release Push Ups 200m Run per Person 26 American Swings (53/35) 200m Run per Person 26 T2B 200m Run per Person 26 Deadlifts (135/95) 200m Run per Person 26 Goblet Squats (53/35) 200m Run per Person 26 ring rows

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope Climb Arm & Shoulder Rotations Weightlifting Press Starting Strength Method of Linear Progression. You will start with a weight around 50% of your 1RM and Press 5 x 5 Every

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 barbell thrusters 10 American kettlebell swings (your choice on weight) 100m run Rest between sets as needed 8’ EMOM from the rack 1-4: 2 push jerks 5-8: 2 split jerks Build to a heavy double Metcon EMOM 28 1 – 1 Round

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 Rounds for Time YGIG all reps Cal Row (21/17) 15 Power Snatches (95/65) 9 Box Jump Overs (20/24)

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats with a 2 second pause at the bottom 3,3,2,2,1,1 Build to a medium/heavy single 8’ EMOM 1-5: 2 power cleans 6-8: 1 squat clean Build to a heavy single. Metcon 5 Rounds 6 SA Alt Devils Press (35/25) 200 meter run 20 Sit-ups 45 dubs/90