Primus Fitness – PrimusFit WOD 8 minute EMOM 1-4: 2 cleans (light) 5-8: 1 clean (med to heavy) Partners WOD (u-go-I-go) – 38 min time cap 1000m row (split) 50 box jumps (24/20) 50 AKS (53/35) 50 bar facing burpees 50 thrusters (95/65) 50 DB snatches (50/35) 1000m row (split) 2’ rest 10 rounds (one […]
PrimusFit – Tue, Nov 1 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD 3 rounds for time – 20 min cap 40 sit ups 30 push-ups 20 pull ups 10 front rack lunges (95/65) 5’ rest Finisher – 2:30 cap 25 KB swings (53/35) 25 burpees
PrimusFit – Mon, Oct 31 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Give Em Pumpkin to Talk About For Time 40 Wall Ball Shots (20/14 lb) 40 Kettlebell Swings (53/35) 200 meter Run 30 Wall Ball Shots 30 Kettlebell Swings 200 meter Run 20 Wall Ball
Spartan Lite – Mon, Oct 31 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 600m Row 21 – 15 – 9 SA Snatch (35+/25+) OH Squat (75/55) S2OH 75/55 600m Row
Spartan Lite – Fri, Oct 28 Read More »
Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 800m Row 21 – 15 – 9 SA Snatch (50/35) OH Squat (75/55 L1 / 95/65 L2) S2OH (75/55 L1 / 95/65 L2) 800m Row
PrimusFit – Fri, Oct 28 Read More »
Primus Fitness – PrimusFit Total Anarchy (No Measure) Total work broken your way [in event of rain substitute sled for 1000m row] 800 sled (53/35 KB + 1 45/25 plate) 7 rope climbs 60 AKBS (53/35) 50 decline Push Ups (feet on sled) 40 Ball Slams 30 Sit ups 20 Walking lunges 100m farmer carryTested with
PrimusFit – Thu, Oct 27 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Press 4 x 8 @ 70% Conditioning (No Measure) Between Strength Training and WOD perform 4x200m run Plank 30 seconds + Rest 30 seconds WOD Barbell Bonanza 5RFT 75/55 95/65 115/85 8 Bent Rows 8 Power Cleans 8 Thrusters 400m Front rack carry cash
PrimusFit – Wed, Oct 26 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 70% Press 3 x 8 @ 70% WOD Plank over the River Kwai AMRAP 22 P1 – 250m Row P2 – 15 Push Ups + 15 Ring Rows + Max Air Squat Switch P1 – 250m Row P2 – 8 Power Cleans
Spartan Lite – Wed, Oct 26 Read More »
Primus Fitness – PrimusFit Partner DFIU (No Measure) 40 Dumbell G2OH 20 burpees 40 pull ups 20 burpees 400 m run together 200 m sled push 40 step ups (w/dumbell) 20 tire flips 40 hammer strikes 20 Hammer OHS 40 Bar HPC 20 Bar S2OH
PrimusFit – Tue, Oct 25 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Deadlift 2 x 8 @ 70% Gross (No Measure) Rope climb instruction and practice 7 min AMRAP 7 AKBS 7 T2B 7 Goblet Squats 10 min AMRAP 10 cal row 10 push up + (add 1 every rd after) example: 10 cal + 10 push
PrimusFit – Mon, Oct 24 Read More »
