April 2023

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 6 @ 75% WOD Mayflower 4 Rounds for Time 500m Row 15 Ball Slams 6 Rope Pulls 20 Spider Plank (1ct)

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 75% WOD EMOM 20 Minute 1: Power Cleans, 60-70% 1RM Minute 2: Sit-ups Minute 3: Row, Calories Minute 4: Rest Work :40 each minute, use remaining :20 to transition to next movement.

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You go I go – 1 mile team run *Stay on Pace with each other* *Leave at the same time, return at the same time* *2 Min Rest* 7 mins to build to a heavy complex of: -1 Power Snatch – 1 Snatch Balance –

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held bear hug style (Rx+ 50m) – 30 American KBS 53/35 – 20 Goblet Squats 53/35 – 10 Sumo Deadlift High Pulls 53/35 25m= Full Length of gym

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held bear hug style (Rx+ 50m) – 30 American KBS 53/35 – 20 Goblet Squats 53/35 – 10 Sumo Deadlift High Pulls 95/65 25m= Full Length of gym 50m= Full length

Primus Fitness – PrimusFit Core Work Tabata 45s work: 15s Rest x 3rounds – Mountain Climbers – Planking Toe Taps – Right Side High Plank – Left Side High Plank – Bicycle Crunches – Superman’s – Russian Twist (No weight) Murph Prep 10 Rounds 2 Mins to complete – 10-20 Pushups – 20 Dubz (1:1

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% WOD King Me Teams of 2 AMRAP 22 500m Row (together) P1 – 20 Slam Ball + 20 Leg Lift P2 – 20 Wall Ball + 20 Sit Up Switch 200m Sandbag Run P1 – 20 Push Ups + 20 Air

Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% WOD 20 Min EMOM: 1. 15/10 Cal Row 2. 20/15 Military Sit-ups 3. 8 Presses (2 Strict Press + 4 Push Press + 2 Push Jerks) 4. 10 Box Jumps (24/20) 5. Rest

Primus Fitness – PrimusFit Skill Handstand Push-ups progressions/practice WOD Teams of 2 Split Reps 30 Min AMRAP: -200m SledPush (2/1,Relay Style) -20 HSPU -40 Sand Bag Over Shoulder -60 Pull-ups -80 S/A KB Deadlifts (L1 53/35, L2 72/53) – 200m Sandbag Bear HugCarry (Relay Style)

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% WOD 3 Rounds for Time 200m Run 25m Lunge 100m Farmers Carry (53/35) 30 Sec Wall Sit 100m OH Plate Carry (45/25) 25 Sit Ups 100m Sled (2/1 or 3/2) 25 Push Ups 250m Row