April 2023

Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% WOD Rounds For Time: (Rx 3 Rounds, Rx+ 4 Rounds) – 400m Run – 15 Hollow Rocks – 5 Power Cleans( L1 135/95,L2 155/105) – 8 Front Rack Lunges – 5 Power Cleans * Rest 1:30 in Between Rounds * 25 Min Cap

Primus Fitness – PrimusFit Saturday WOD Teams of 3 Split Reps (except relay) – 100m Tire Flip + Hammer Carry @200m mark: 150 Hammer Strikes – 100m Tire Flip + Hammer Carry @Gym (3 Rounds each relay style, full reps) – 100/80m Row – 8 Box Jump Overs (24/20) – 6 T2B – 200m Sled

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 8 @ 70% WOD 21-15-9 – Ball Slams (20/15) – Sit Ups Immediately into: 9-15-21 – Hang Power Snatches(75/55) – Lateral Burpee Over Bar

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 8 @ 70% OLY lifting 9 Min EMOM Build to a heavy complex of: -1 Hang Power Snatch – 2 Snatch Balance – 1 Squat Snatch *1 Complex Per Min* WOD 21-15-9 – Ball Slams (20/15) – Sit Ups Immediately into: 9-15-21 – Hang Power Snatches(75/55) –

Primus Fitness – PrimusFit Pull-up accessory work 3-4 Rounds for Quality: – 10-15 Barbell Curls – 16-20 Tripod Bent Over Rows – 10-15 PVC Lat Pulldowns – 30 Sec Hollow Rock – 30 Sec Supermans – 10-15 C’s+D’s *Pick your own weight but focus on quality of your movements primarily* Murph Prep – 30 Sec

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 8 @ 70% WOD Teams of 2 Split Reps 100 Reps of teh Following Air Squat Push Up Ring Row Sit Up AKBS Step Up Push Press Lunge Russian Twist (2ct) 800m Run

Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% WOD 20 Min TABATA/AMRAP 4 min work: 1 min rest X 4 Rounds Round 1: (4 mins to complete) -200m run – Max S/A DB Hang Clean + Jerks (50/35) with remaining time *1 Min Rest* Round 2: (4 mins to complete) -200m run

Primus Fitness – PrimusFit Skill – Rope Climb Practice WOD Teams of 2 Split Reps 25 Min AMRAP: – 1000m Synchronized Row – 6 Rope Climbs (2:1 Rope Pulls) – 60 Sprawls – 40 Pistols – 30 HR Pushups – 20 Deadlifts (225/155) *2 Min Rest* – Max Bike Cals in 4Mins (Switch as needed)

Primus Fitness – Spartan Lite Weightlifting Squat 4 x 8 @ 70% WOD For Time 21 – 15 – 9 400m Run SA Snatch DB Thruster Ring Row Leg Lift

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% WOD 5 RFT: – 200m Run – 100m Waiter’s Carry (RX 40/30, RX+ 53/35) – 40 Dubz (1:1 Singles) – 10 Squat Clean(L1 115/75, L2135/95) *22 Min Cap*