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 Squat Thearpy Weightlifting Squats Starting Strength Method of Linear Progression. You will start with a weight around 50% of your 1RM and Squat 5 x 5 Every week you […]
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 *20 synchro burpees 120 Calorie Row (other 2 alternate planks) 120 Single leg Alt v-ups 90 Calorie Row (other 2 alt wall sits) 90 Hang Power Cleans (135/95) 600m run together 60 Front Squats (135/95) (155/105) 45 Calorie Row 45 Push Jerks (135/95) 30
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 Deadlift 1 RM Test or 3 x 10 @ 5/10 RPE WOD For Time: 50 Wallballs (20/14) 40 Single Dumbbell Box Step-ups(35/25) 30 Burpees 20
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting warm-up for quality 20 box step-ups 20 lunges Full Snatches 2,2,2,2 Light to medium weight 8’ EMOM 1 full snatch + 1 power snatch each minute Build up to heavy set WOD For Time: 50 Wallballs (20/14) 40 Single Dumbbell Box Step-ups(35/25) 30 Burpees 20 Power Snatches
Primus Fitness – PrimusFit View Public Whiteboard WOD AMRAP 30 PARTNER 1: 800run PARTNER 2: Max Rounds of “Strict Cindy” *pick up where your partner left off RX+ vested cashout: Weighted planks-partner places weight on your back. Accumulate 5min as a team!
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Push press 5,5,4,4 Medium weights 8’ EMOM Rack jerks 1-5: 2 push jerks 6-8: 1 split jerk Build to a heavy single split jerk WOD 50-40-30-20-10: Calorie Row After Each Round:
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope Climb Arm/Shoulder Rotations Weightlifting Press – 1 RM Test or 3 x 10 @ 5/10 RPE WOD SledWorks For Time Teams of 2 Split Reps 400m Run 400m Sled Push
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 split reps 800m Run (forwards) 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/35+) 60 OH Squat (95/65) 400m Run (backwards) 50 Pull ups 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run (forwards)
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 3,3,2,2,1 Build to a heavy single 8’ EMOM 1-5: 1 clean & jerk 6-8: 1 squat clean Build to a heavy single cnea. The c&j should be at least as heavy as your WOD working weight WOD For Time: 500m Row 30 Toes to Bar
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope Climb Squat Therapy Weightlifting Squats 1 Rep Max Test or 3 x 10 @ 5/10 Rate of Perceived Exertion (RPE) WOD 4 Laps or 1 Mile, Whichever Comes First 4
