August 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD The Price of Friendship 3 RFT (22 Minute Cap) P1 – 100m FC(53/35) P2 – 15 Push Ups + 15 Box Jumps + Max V Up Switch P1 – 100m […]

Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% Snatch 3 x 3 @ 65% Metcon (AMRAP – Reps) AMRAP 20 7 Box Jumps 7 Pull ups 7 P Snatches 75/55 * Every 5 Minutes (starting at 0:00) Rx: 400m run Sx: 200m run

Primus Fitness – PrimusFit Dynamic Warm Up EMOM 9 -100m run -10 air squats + 5 Hollow rocks -8 RKBS + 8 push ups WOD Teams of 2-split reps 120 DUBs (2:1) 100 sit ups 80 AKBS 53/35 60 Goblet Squats 40 Burpees 200m Sled push together 3/2 40 Burpees 60 Goblet Squats 80 AKBS

Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% Clean 3 x 3 @ 65% Wod 14 Min AMPRAP 2-4-6-8-10-etc Hand release push ups Calorie Row Double DB Thrusters (40+\30+) Score is Rounds & reps

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD EMOM 18 1. 100m Run + 15 Air Squats 2. 50m FC (53/35) + 15 Push Ups 3. 25m Bear Crawl + 10 V Ups 4. 15 AKBS + 15

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-In: Start at far end of gym, bear crawl to wall: 10 wall balls (20/15) Bear crawl back to start line Each teammate does it once 1000m sled push (2/1) * 400m: 40 air squats each (go at same time) * Cul de sac:

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 2 x 8 @ 70% Jerk 3 x 3 @ 70% Conditioning 8 min Skills EMOM Odds: 1 rope climb Evens: 1 split jerk from rack Conditioning: 21-15-9 Box jumps DB Snatches (50/35) + 1 rope climb 200m run

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 Deadlift 2 x 8 WOD 8 min Skills EMOM Odds: 1 rope climb or 3 Rope Pulls Evens: 1 split jerk from rack Conditioning: 21-15-9 Box jumps DB Snatches (40/25) + 1 rope climb or 3 Rope Pulls 200m

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training RX 400m sandbag carry 12 tire flips 1000m run 400m empty sled push 12 tire flips 400m sandbag carry 100m walking lunges 100 hammer strikes 50 push-ups RX+ 50 tire step throughs 400m sandbag carry 12 tire flips 1000m run 400m empty

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 8 @ 70% Snatch 3 x 3 @ 60% Conditioning Conditioning – 15 min total time 3 minutes to complete 220/200m row 10 PVC shoot through 10 weighted sit-ups (25/15) 3 minutes to complete 220/200m row 10 PVC shoot through 8 man makers 3