September 2022

Primus Fitness – PrimusFit Mustang Sally (No Measure) 5 RFT 20 wall ball 200m odd object carry 5 RFT 8 Snatch 200m run

Primus Fitness – PrimusFit 2k Row (Time) Max Effort 2k RowSplit Love hurts (No Measure) Everything is split Sled Push 400 m Bar carry 400 m 60 PClean 50 T2B 60 S2OH 50 Box jump 60 Sumo DL 50 Hammer strike Bar Carry 200m Sled Push 200m

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 Rep Max Attempt Alternate: Clean 5 x 1 @ 90% What comes around goes around (Time) solo Split reps as you see fit (5 rds of 20/10/5 or straight through). 100 AKB 50 push ups 25 Pull ups rest 3 min 100 dubs 50 slam

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Attempt or Squat 5 x 5 @ 50% of 1RM WOD Around the Yard For Time 1000m Run or Row 30 Sit Ups 20 Push Ups 10 Box Jumps 50m Walking Lunge 30 Leg Lifts 20 Ring Rows 10 Power

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadllift 2 x 1 @ 95% Jerk 3 x 1 @ 85% Conditioning Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups Ball slams 15-12-9 Cal row In and outs Box jump overs (24/20) 12-9-6 Cal row Burpees Thrusters (95/65)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups or Ring Rows Ball slams 15-12-9 Cal row In and outs Box jump overs (20/16)

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 1000m sled push (45/25) 15 Box step-ups (24/20) 15 Burpee Pull-Ups 15 Push press (95/75) 15 tire flips 15 KB Swings (72/53) 15 Front rack lunges (95/65) 15 military sit-ups 15 push-ups 15 Thrusters (95/75) 1000m Run RX+: vested

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 16 minute EMOM * 1 squat clean (medium to heavy) * 10 dips + 5 sit-ups * 1 rope climb * 100m run 5 minute break. Finisher – “Back 9” Heavy front rack carry 2 front squats 3 deadlifts 2 front squats Heavy front rack carry Notes:

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD – 26 minute AMRAP Buy-in: 600m barbell carry (95/65) 20 Tire flips 70 Box step ups with Kettlebell (53/35) 30 man makers 70 Partner ball toss sit-ups

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3X 1 @95% Clean 3x 1 @85% Conditioning 12 minute AMRAP 12 wall balls (20/15) 10 PVC shoot throughs / 10 supermans Every 1 min including 0:00 do 1 clean & jerk (155/105) (135/95) Score rounds and reps. Notes: Alternate PVC shoot throughs and supermans every