June 2023

Primus Fitness – PrimusFit Warm Up WOD For Time 30 Cal Row 50 Walking Lunge 40 Ball Slam 30 Push Press (95/65) 20 V Up 10 HPC (115/75) 20 Calorie Row 50 RKBS (70/53) 40 Push Up 30 Pull Up 20 V Up 10 Hang Power Snatch (115/75) 10 Cal Row 50 Step Up 40 […]

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 90% WOD AMRAP 22 Teams of 2 100m OH Plate Carry Together 200m Run Together P1 – 15 AKBS + 15 Goblet Squats + 15 Sit Up P2 – 15 Wall Balls + 15 Ball Slam + 15 Leg Lifts Switch 100m

Primus Fitness – PrimusFit Warm Up Weightlifting Press 3 x 3 @ 90% WOD 4 RFT 200m Sled (55/35) 10 Pull Ups 5 In and Out 3 Thrusters (95/65) RX+ 5 RFT

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 For Time YGIG Complete 100 Reps in Each Exercise, split Air Squats Leg Lifts Push Ups Box Jumps (24/20) M. Sit Up Ring Rows Wall Ball (20/14) 2ct Russian Twist RKBS (70/53) Every 3 Min, Run 100m

Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 3 @ 90% WOD AMRAP 20 200m Row 5 T2B 3 Power Snatch (95/65) 1 Burpee

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 90% WOD 10 RFT 200m Row 5 V Ups 5 Push Ups 5 Ring Rows

Primus Fitness – PrimusFit WOD Teams of 3 (split reps) Team buy-in: 100 burpees Then (split reps, u-go-I-go): 30 push press (95/65) 21 push press (115/75) 15 push press (135/95) 600m sled push (2/1) Then 2 people working at once (split reps, u-go-I-go) 100 pull-ups 100 sit-ups Then (split reps, u-go-I-go): 30 thrusters (95/65) 21

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power Clean 8 V Up L1 – 95/65 L2 – 115/75 L3 – 135/95 LM – 155/105

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power Clean 8 V Up L1 – 95/65 L2 – 115/75 L3 – 135/95 LM – 155/105