May 2023

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 5 x 5 @ 80% WOD 5 RFT 200m Run 20 Ball Slam 20 Sit ups 10 Deadlift

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go – 1000m Run then 4 rounds: (Split reps, You go I go) – 100m Walking Lunge w/DB (40+/30+) – 30 Heavy Bag Over Shoulder – 45 Squats w/DB – 60 Alternating DB Snatches – 75 Bent Over Row w/Plate (45/25) then

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 80% WOD 10 Rounds for Time (14 Minute Cap) 100m Run 1 Rope Climb (or 3 rope pulls) Core cash-out: 3 rounds for quality 30 Russian twists w/weight 20 v-ups 10 in and outs

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 80% WOD 10 Rounds for Time (14 Minute Cap) 100m Run 2 Rope Pulls Core cash-out: 3 rounds for quality 30 Russian twists w/weight 20 v-ups 10 in and outs

Primus Fitness – PrimusFit Wod For Time – 30 min cap 10 min EMOM 1-7 – 2 thrusters (medium weight) 8-10 – 1 thruster (heavy) 1000m Row 20 Hang Cleans 20 Box Jumps (24/20) 800m Row 20 STOH 20 Box Jumps 600m Row 20 Thrusters 20 Box Jumps 400m Row 20 Hang Clusters 20 Box

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 80% WOD AMRAP 15 50 Double Unders 40 Air Squats 30 Sit-ups 20 Push-ups 100m Run

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 6 @ 80% WOD Teams of 2 AMRAP 22 Buy In – 1000m Row then P1 – 200m Run P2 – 10 Deadlift + 10 Push Press + Max Plank Switch P1 – 10 Box Jump + 10 Ring Rows + Max Sit Ups

Primus Fitness – PrimusFit WOD Partner WOD – AMRAP 18 Minutes Partner 1: 4 Barbell Deadlift 1 Bar Facing Burpee THEN Partner 2 – repeats the same work THEN… Partner 1: 4 Barbell Deadlift 2 Bar Facing Burpee THEN Partner 2 – repeats the same work Keep adding 1 Bar Facing Burpee Each Round Score

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 80% WOD 3 Rounds for Time in 12 minutes 400m Run 5 wall walks 20 T2B – then straight into – 5 Minutes to establish 1 RM Bella Complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 6 @ 80% WOD AMRAP 14 Buy In – 1000m Run then 10 Ball Slams 10 Hanging Knee Raise 10 Push Up Cash Out – 400m Sled (1/0)