May 2023

Primus Fitness – PrimusFit WOD Teams of 3 Three stations where partners rotate through the movements until all three have completed all three exercises. Move to next part once all three partners have finished all three exercises. Scale as needed. Part 1: Sled pushes, box jumps, sit-ups 200 Meter Sled Push (3/2) 40 box jumps […]

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 75% WOD 3 minutes on and 3 minutes off for 4 rounds 10 Cal Assault Bike 10 DB Snatches (50/35) 10 Burpees over DB This workout is designed to be sprinted each time. There should be enough rest to go hard each round. If there

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 75% WOD 3 minutes on and 2minutes off for 4 rounds 10 Cal Assault Bike 10 DB Snatches (30/20) 5 Burpees over DB This workout is designed to be sprinted each time. There should be enough rest to go hard each round.

Primus Fitness – PrimusFit WOD 10 min EMOM – Murph training (Cindy RD each minute) * 5 pull-ups * 10 push-ups * 15 air squats WOD – 20 minute cap 40 Double Unders 20 HSPU 20 T2B 30 Double Unders 15 HSPU 15 T2B 20 Double Unders 10 HSPU 10 T2B 10 Double Unders 5

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 6 @ 75% WOD AMRAP 22 Teams of 2 Buy In 1000m Run then 100m Sled (2/1) Relay P1 – 10 Wall Balls + 10 Push Ups + 10 Sit Up P2 – 15 AKBS + 10 Ring Rows + 10 Leg Lifts Switch

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 75% WOD 21-15-9 Hang Power Snatches V-Ups 200m run after each round L1: 95/65 L2:115/75

Primus Fitness – PrimusFit Wod Three 10 minute AMRAPs where one partner works at a time for two movements and both work together for the third movement. Partners switch for each round within the AMRAP. AMRAP 1: 10 minutes Partner A: 10 Alt. Single Arm DB Clean & Jerks (50/35) Partner B: 10 box jump