Primus Fitness – PrimusFit PrimusFit 50 hammer strikes 400m run with hammer 100m walking lunges 100m KB farmer carry (53/35) 400m run with hammer 50 tire step-ups 3 rounds of 10 man makers 20 russian twists 20 ball slams 100m KB farmers carry 50 hammer strikes 400m run with hammer Rx+: Vested
PrimusFit – Thu, Dec 15 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 24 Minute AMRAP Teams of 2 500m Row Each (Together) P1 – 15 Ball Slam + 5 Rope Pulls P2 – 15 AKBS + 5 Burpees Switch P1 – 20 Push Ups + 15 Sit Ups
Spartan Lite – Wed, Dec 14 Read More »
Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit Partner WOD – (split reps) – 38′ cap 20 Tire flips 50 push press (95/65) 50 Pull-ups 50 Partner ball-toss sit-ups (20/15) 400m sled push (45/25) 1’ planking 30 Burpee box jumps (24/20) 30 Toes to bar 30 Thrusters
PrimusFit – Wed, Dec 14 Read More »
Primus Fitness – PrimusFit PrimusFit 10 minute EMOM Minutes 1-7- 2 full cleans (light to medium) Minutes 8 – 10 – 1 full clean (heavy) 1 minute break 6 minute EMOM (2 sets of the below) 50m KB farmer’s carry 10 ball slams 10 AKS (53/35) 5 minute break. Strongman Sprints – 2-3 rounds per
PrimusFit – Tue, Dec 13 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week 20 Minute Olympic Lift Practice WOD On Mondays we Squat 4 RFT 200m Run 15 Back Squat (75+/55+) 12 Hanging Knee Raise 10 4 ct Mountain Climber 8 Power Clean (75+/55+)
Spartan Lite – Mon, Dec 12 Read More »
Primus Fitness – PrimusFit Weightlifting Rest Week 20 Minute Olympic Lift Practice Ask Coach for cues. PrimusFit 4 rounds – 20 min cap 200m run 5 clean & jerks 10 Lateral burpees over bar 60 second wall sit 5 minute rest Finisher – 3 minute cap 3 rounds 10 Wall balls 10 DB snatches
PrimusFit – Mon, Dec 12 Read More »
Primus Fitness – PrimusFit Red Sled Redemption (Time) Teams of 3 Buy in- 2100m row split Clean and jerk+ pull up Ladder (each person does 1-2-3-4-5-6of both movements) 3 plates and a sled L1 15/25. LM 25/35 LU 35/45 can push all,carry 1 overhead, or carry one overhead and one bear hug, or interchangeably through
PrimusFit – Sat, Dec 10 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 1 RM Test or 5 x 5 @ 50% WOD For Time Buy In – 500m Row 3 – 6 – 9 – 12 – 15 RKBS Hollow Rock Pull Up Cash Out – 1000m Row
PrimusFit – Fri, Dec 9 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 1 RM Test or 5×5 @ 50% WOD Easy Outs Buy In – 500m Row 3-6-9-12-15 Heavy RKBS Hollow Rock Push Up Cash Out 1k Row
Spartan Lite – Fri, Dec 9 Read More »
Primus Fitness – PrimusFit Warm Up WOD BLAME ALICIA 5RFT 400m Run 20 Wall Ball 14 AKBS (53/35) 38 of “X” R1 – X = Push Up R2 – X = Air Squats R3 – X = S2OH (75/55, 95/65) R4 – X = Alt Lunge R5 – X = Burpees
PrimusFit – Thu, Dec 8 Read More »
