Primus Fitness – PrimusFit WOD “Beach Body 2” Buy-in: 1000m any machine 4 rounds of 100m KB farmer’s carry Walking lunges w/overhead plate (45/25) 20 ball slams (20/15) 5 Devils Press 1 minute plank hold 3 rounds of 30 Russian twists 20 supermans 5 bench press (155/105) (135/95) Cashout: 1000m run Notes: Walking lunges are […]
PrimusFit – Thu, Mar 16 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% (power) 2 x 1 @ 95% (Split) WOD AMRAP 22 100m FC Together P1 – 15 Ball Slams + 15 Push Ups + 15 Leg Raises P2 – Max Row Switch P1 – 15 Weighted
Spartan Lite – Wed, Mar 15 Read More »
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% Power 2 x 1 @ 95% Split WOD 12 minute EMOM 25 double unders 10 heavy wall balls (25/20) 10 HSPU or 10 DB strict press 10 dips + 10 v-ups 5 minute break. Strongman Sprints – 3
PrimusFit – Wed, Mar 15 Read More »
Primus Fitness – PrimusFit WOD Weightlifting warm-up 8 min EMOM 1-5 : 2 C&J (light weight) 6-8: 1 C&J (medium weight) Partner WOD – (split reps, u-go-I-go) – 32 min cap “Crop Top Tees” 30 clean & jerks (135/95) (115/75) 10 rounds of 100m run 10 deadlifts (185/125) 10 pullups 10 push-ups Then 30 front
PrimusFit – Tue, Mar 14 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 3 x 1 @ 95% WOD Conditioning – 18 min cap Buy-in: 25 burpees 20-16-12-8-4 American KB swings (53/35) Box jumps (20/15) V-ups Cash-out: 400m run
PrimusFit – Mon, Mar 13 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 3 x 1 @ 95% WOD 21 – 15 – 9 – 6 Wall Ball Sit Up Ring Row Sled 100m After each Round (3/2)
Spartan Lite – Mon, Mar 13 Read More »
Primus Fitness – PrimusFit WOD Teams of 2 or 3 25 partner linked arm sit-ups 10 burpee box jump overs each 15 barbell lunges each (95/65) 30 wall balls each (20/15) 400m sled push (45/25) 10 burpee toes-to-bar each 15 barbell lunges each 30 wall balls each (20/15) 400m sled push (2/1) 10 burpee pull-ups
PrimusFit – Sat, Mar 11 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10 v-ups * 10 ball slams Conditioning 5 sets of 3 minutes 2 full snatches 10 deadlifts Bear crawl 50m Notes: Rest remainder of the 3 minutes. Go with a challenging
PrimusFit – Fri, Mar 10 Read More »
Primus Fitness – Spartan Lite WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10 v-ups * 10 ball slams Conditioning 5 sets of 3 minutes 2 full snatches 10 deadlifts Bear crawl 50m Notes: Rest remainder of the 3 minutes. Go with a challenging weight on snatches, no touch and
Spartan Lite – Fri, Mar 10 Read More »
Primus Fitness – PrimusFit WOD Warmup – 12 minutes Bench press work up to a medium heavy triple Conditioning: “Beach Body” 800m run 10 tire flips 100m sled push (2/1) 100m KB farmer’s carry 4 rounds of 250m any machine 5 bench press (155/105) (135/95) 25 sit-ups Then 80 hammer strikes 100m KB farmer’s carry
PrimusFit – Thu, Mar 9 Read More »
