June 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD For Time: 700 Meter Row
 30 Push Press (75/55)
 10 V-ups 600 Meter Row
 20 Thrusters (30s/20s) 20 Military sit ups 500 Meter Row
 10 Clusters (30s/20s) 30 Paralette pass thrus

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast WOD 1 mile run 400m sled push (45/25) 80 tire step-overs 50 push-ups 400m sled push (45/25) 80 tire step-overs 200m sled push 800m aggressive hike (shoot for 15-16 min mile pace) RX+: Upgrade 800m hike to 1 mile hike and shoot for

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 
400m run
 21 Lateral Barbell Burpees Directly Into 21-15-9:
 Deadlifts (225/155)
 400 Meter Run after each round

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5×5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20 P1 – 15 Push Ups + 15 Box Jumps P2 – Max Row Switch P1 – 15 Ring Rows + 15 OH Lunge w/ Dumbbell P2 – Max Row Switch

Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8 push ups -10 Pendlay Rows (light-2 sec pause) WOD Teams of 2-split reps 1000m ROW (plank twists -rest as needed) 30 T2B 30 CLEAN & JERK (135/95) 1000m ROW (lateral

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU (2:1)
 40 Step ups
 20 P Snatches 75/55, 95/65 20 Pull-ups
 10 HSPU (seated DB press) 10 Hollow Rocks

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last week (should be +20 lbs from start weight.) WOD 3 Rounds for Time 400m Run 10 Wall Balls 10 Slam Balls 100m Farmer’s Carry 10 V Ups 10 Russian Twist (2ct) 100m OH Plate Carry

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds each: 6 Front rack lunges (95/65) 6 Pushups 2 x 100m sled sprints each (2/1) 4 relay rounds each: 5 G2O (135/95) 5 lateral burpee over bar 2 x 100m

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning Dynamic warmup – 16’ EMOM * 1 rope climb * Row 40 seconds * 10 reverse burpees * 10 heavy wall balls (25/20) Conditioning 2 rounds – 8’ cap 40

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup – 16’ EMOM * 1 rope climb * Row 40 seconds * 10 reverse burpees * 10 wall balls (15/12) Conditioning 2 rounds – 8’ cap 40 sit-ups 10 Pike Push