May 2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 (split reps, u-go-I-go) 60 thrusters (95/65) 90 ball slams (20/15) 60 cleans (115/75) 90 toes-to-bar 60 front squats (135/95) 90 sit-ups 60 KB swings (72/53) 90 push-ups 60 deadlifts (155/105) 90 burpee box jump-overs (24/20) * 200m sled push (2/1) after each movement EXCEPT […]

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 3 @ 90% Superset Bicep Curls & Tricep Extentions 4 x 10 each WOD Condtioning –

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Warm-up overhead squats with PVC and barbell Overheard squats from the rack 3,3,3,3 Light to medium 8’ EMOM 1 hang full snatch + 1 overhead squat each minute Build up to heavy single Conditioning Condtioning – 15’ time cap 21-15-9 * Overheads squats (95/65) * Box jumps

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 8’ EMOM 7-10 push-ups on the minute 200m easy run after EMOM is complete Conditioning: 800m run 20 Pull-ups 30 Push-ups 40 Air Squats 400m run 10 pull-ups 10 front squats (155/105) 10 pull-ups 400m run 40 Air Squats 30 Push-ups 20 Pull-ups 1 mile run VESTED

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 Arm/Shoulder Rotations Weightlifting Press 3 x 3 @ 90% Superset Single Arm Row 4 x 8 WOD For Time 3 Wall Walks (or

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Seated Dumbbell Press 3 x 10 Rest between sets as needed 8’ EMOM 2 split jerks each minute (don’t drop the bar, recycle the two reps) Build to a heavy double

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 9’ EMOM dynamic warmup * 100m run * 10 plate ground-to-overheads + 10 situps * 10 barbell presses + 10 jumpies Partners WOD – (You-go-I-go, split reps format) 30’ AMRAP of 50 partner ball toss sit-ups 400m barbell carry (115/75) 50 American kettlebell swings (53/45) 50 double

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 Squat Therapy Weightlifting Front Squat 4 x 6 (Light/Medium) Superset Calf Raises 4 x 10 WOD International Workers Day was Yesterday 4 Rounds

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5: 1 squat clean + 1 front squat 6-8: 1 squat clean Build to a heavy single Conditioning 3 RFT – 20 minute time cap 600m run 20 DB snatches (50/35)