August 2022

Primus Fitness – PrimusFit View Public Whiteboard Metcon Warm Up — Work through some of the movements Conditioning — AMRAP 15 5 Med Ball Clean 10 T2B 15 walking lunge 200m run REST 5 AMRAP 15 Increase reps by 2 each round Air Squat step up Devil Press RTG — Weight Vest Cash out is […]

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 5 @ 80% Snatch 3 x 3 @ 70% Barbell Warm Up Metcon NAS AMPRAP 16 10 dubs 1 bear complex 20 dubs 2 Bear Complex 30 dubs 3 bear complex etc etc

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD Sweetness AMRAP 20 P1 – Max Jump Rope P2 – 15 Ball Slam + 15 Leg Lift + 15 Push Up Switch P1 – Max Row P2 – 15 Push Jerk + 15

Primus Fitness – PrimusFit View Public Whiteboard HERO WOD Modified Partner Sean Hanley w/chipper 3k row at the top of every minute each partner does 3 lateral jump over burpees before switching. after completing 3k on the rower teams will then split reps for the following chipper 80 hammer swings 70 wall balls 60 ball

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 21-15-9 HEAVY RKB RING ROWS Weighted Step ups 400m run after each round Blue pill/scale 21-15-9 burpees bent rows 200m to start each round 30 sec plank to finish each round

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Wod 21-15-9 Russian KBS (53+/35+) Ring Row Weighted Step Up Run 400m After each Round

Primus Fitness – PrimusFit Metcon (Time) Buy in: 3000m row (split meters) 3 rounds each (relay style) -8 AKBS (53/35) -8 pull-ups 800m run together 3 rounds each -5 snatches (95/65) -8 toes-2-bars 400m run together 21-15-9 each YGIG Thrusters (95/65) Burpees 200m run together

Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 8 @ 75% Jerk 3 x 3 @ 65% AMRAP 16 (AMRAP – Rounds and Reps) 8 T2B 8 Deadlifts (185/125) 8 Lateral Burpee over Bar 1 Bear crawl (down & back gym)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD AMRAP 16 8 T2B 8 Deadlifts (135/95) 8 Lateral Burpee over Bar 1 Bear crawl (down & back gym)

Primus Fitness – PrimusFit Boulder Training (Time) 800m Run 100 step ups 400m sled push (2/1) 50 Glute Bridges ( hold DB at hip 45+/35+) 50 Single Leg Alt Vups 400m sled push (2/1) 100 Step ups 800m Run Boulder People 1 Mile Run 100 step ups 400m sled push (2×45/45+25) 50 Glute Bridges (