August 2022

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 Press 3 x 8 WOD To2 Pick up where you left off. P1 – 200m Run P2 – Exercise Rep Count – 50 Exercises: Weighted Step Up (35/20) Ball Slam Hanging Knee Raise Power Clean (75/55) Push Ups Leg […]

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 10′ Dynamic Warmup (40″ on / 20″ off) High knees Jumping jacks Mountain climbers Flutter kicks Static hang from pull-up bar Ball slams Supermans KB swings Russian twists with ball Wall balls Conditioning: Partners WOD. All movements U-go-I-go and split reps except runs. Switch on the farmers

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Squats 3 x 8 @ 70% Clean 3 x 3 @ 60% Conditioning 8 min EMOM warm-up: Odds: 10 lunges + 5 situps Evens: 1-2 power cleans (medium weight) Conditioning: 5 ROUNDS FOR TIME – 20 min cap 10 Toes to bar 10 Front rack

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 8 @ 65% Deadlift 2 x 6 @ 65% WOD Half Way Thru August AMRAP 10 200m Run 10 RKBS (70/53 or 53/35) 10 In and Outs (15/10) 10 Push Ups 2 Minute Break AMRAP 10 100 Jump Rope 8

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400m sled (2/1) 60 P Cleans (135/95) 60 Pull-Ups 90 Pull over crunch (40+/30+) 45 Thrusters 115/75 400M sled 90 Push jerk (115/75) 90 Wall balls 60 T2B 45 P Snatches 95/65 400M sled

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 3 x 6 @ 65% Jerk 3 x 3 @ 55% WOD AMRAP 10 7 Power Snatch 7 Pull-up RX 75/55 RX+ 95/65 + 3 Bar MU

Primus Fitness – Spartan Lite Weightlifting (No Measure) Squat 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD (No Measure) AMRAP 10 7 Power Snatch 7 Ring Row RX 75/55

Primus Fitness – PrimusFit View Public Whiteboard WOD 100/80 Cal row 60 Single DB Box Step-ups 40 Single DB C&J 200 m Double DB Farm Carry 40 Single DB C&J 60 Single DB Box Step-ups 100/80 Cal row Box- 24/20. You WILL NOT be at 90 degrees with this box height. Scale down if needed

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 6 @ 65% Snatch 3 x 3 @ 55% WOD For Time 20 Thrusters 50 DU *Rest 1 min then… 7 Rounds of 6 Thrusters 24 DU RX 75/55 RX+ 95/65 12 minute cap

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD Teams of 2 P1 – Cardio  P2 – Exercise 2 Rounds for Time Cardio – Jump Rope & Rowing (Alternate) (Exercise until partner finishes Exercises) 20 AKBS + 20 Push Up