July 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat and Deadlift 5 x 5 Add 5lbs from last week. WOD 21-15-9 Box Jump Push Ups Leg Lifts Run 400m After each round (3 total)

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-in: Everyone working at once 25 Sit-ups each 25 burpees each 1000m sled push (2/1) Mailbox: 30 push-ups each Cul-de-sac: 30 air squats each End of alley: 30 v-ups each Back at gym – (split reps, u-go-I-go) 150 wall balls (20/15) Lift-o-mania – (split

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning 4 x 5 minute rounds 200m run 15 wall balls (20/15) 15 v-ups 10 DB snatches (50/35) 1 minute planking Rest remainder of round Rest 5 minutes Finisher – 2:30 cap 3 rounds of

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press and Deadlift 5 x 5 Add 5lbs from last. WOD 4 x 5 minute rounds 200m run 15/10 wall balls (20/15) (Alternate rep scheme) 15/10 v-ups 10 DB snatches (35/20) 1 minute planking Rest remainder of round Rest 5 minutes Finisher – 2:30 cap 3

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – BOULDER BEAST TRAINING RX 1k run 1k loop empty sled push 100 tire step-overs 50 ball slams (20/15) 60 tire step-overs 1k run 200m KB farmers carry (53/25) RX+ – For people actually doing Boulder Beast 1 mile run 2K loop empty sled push 100

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning For Time – 20 Minute Cap 100m row 1 Deadlift (225/155) (185/125) 1 pull-up 100m row 2 Deadlifts 2 pull-ups Continue to… 100m row 10 Deadlifts (225/155) 10 pull-ups Notes: 1 to 10 reps

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Ad 5lbs from last week. If unable to do 5 x 5, do 3 x 3 WOD Sweet Summer Child AMRAP 22 P1 – 400m Row P2 – 20 AKBS + 20 V Up +

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 2 38 minute chipper AMRAP: 1000 run buy-in (both partners) then 90 partner ball-toss sit-ups 80 push press (95/65) 70 toes-to-bar 60 hang snatches (95/65) 50 burpees 40 American KB swings (72/53) 30 box jumps (24/20) 20 man makers 100m walking lunges Notes: After finishing

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week. If you can’t do the scheme drop to 3 x 3 WOD Oh Thank Heaven EMOM 7 1. 5 Pull Up 2. 10 AKBS 3. 15 T2B/HKR 4. 100m Run

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Press 3 x 2 @ 90% Conditioning MONDAY 10 min EMOM – Lifting Skills 1-5: 2 reps full clean (moderate weight) 6-10: 1 rep full clean (heavy weight) 4 rounds – 18 minute cap 400m Run 10 Parallette shoot-throughs 10 weighted