Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats Deload 3 x 5 @ 50% of 1RM Cleans – 3 x 3 @ 60% of 1RM WOD Its the First of the Month (Get up! Get Up!) AMRAP 6 1 Cluster (115/75) 15 Double Unders (3:1) 2 Minute Break AMRAP 6 1 Wall Walk 15 […]
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat Deload 3 x 5 @ 50% Power Clean 3 x 3 Light/Medium (Focus on Form) WOD AMRAP 16 200m Run 15 Push Ups 15 Ring Rows 10 AKBS 10 Box Jump 5 Burpees
Primus Fitness – PrimusFit View Public Whiteboard
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Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Attempt Conditioning Five rounds for time of: 2 Rope climbs 8 Toes to bar 21 Walking OH lunge (plate 45/25) Row 250m 30 Minute Cap
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 1 RM Or 5 x 5 WOD Five rounds for time of: 2 Rope climbs or 6 Rope Pulls 8 Toes to bar or Hanging Knee Raise 21 Walking OH lunge (plate 25/15) Row 250m 30 Minute Cap
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Choose your level Fight the Devil 1. No weight, empty sled 2 sandbag, 45/25 sled 3 95/65, 2/1 plate sled All moves, including run are done with chosen weights. 600 sled push 20 squats 200m run 400 sled push 20 presses 200m run 200 sled push 20
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Attempt Conditioning Conditioning — EMOM 18 Odd Minutes — Ball Slams Even Minutes — 2 tire flip + step overs Score is combined lowest round of Ball Slams + Step overs Cash Out — 3 Rounds 30 sec. Right hand 3pt plank 30 sec.
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Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 1 RM Attempt or 5 x 5 add 5lbs WOD 20 Minute AMRAP Tof2 P1 – 200m Run P2 – 15 Wall Balls + 10 Ring Rows + Max Sit Up Switch P1 – 1:30 Minute Jump Rope P2 – 15 Slam
Primus Fitness – PrimusFit 100 Kettlebell Swings each for Time Every time you put the bell down, 6 Burpees each 26 minute cap Red Pill 5 Rounds for Time reps are per partner 5 Handstand Push-ups 7 Toe 2 Bar 9 Box Jumps 24/20 Purple Pill 400M Rest 2 – 200M Rest 1 – 400M
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Test or 5 x 5 Squat and Deadlift WOD Go for the Iron For Time (20 Minute Cap) Go as far as you can. 25m Run 10 AKBS 10 Goblet Squats 10 Sit Ups 50m Run 10 AKBS 10 Goblet
