July 2023

Primus Fitness – PrimusFit Warm-up Skills 10 Minute Skills (optional) Wall Walks and HSPU WOD Once More Unto the Breach! Teams of 2 All Reps Accumulate 5 Minutes on Assault Bike P1 – 50 DUs (2:1) + 15 Plate G2OH (45/25) + 10 Pull Ups + 20 Hollow Rocks P2 – Max Row Switch 100m […]

Primus Fitness – PrimusFit OLY – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold Press (30+/20+) – 4×12 Halfmoon (25+/15+) *Increase Load after Each Set* () () WOD From the Brink Buy In – 800m Run 21 – 15 – 9 Push Press (95/65)

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold Press (30+/20+) – 4×12 Halfmoon (25+/15+) *Increase Load after Each Set* WOD From the Brink Buy In – 800m Run 21 – 15 – 9 Push Press (85/55)

Primus Fitness – PrimusFit WOD Teams of 3 9’ to establish 1RM clean & jerk Track team total weight Immediately start WOD: 1000m Tire Roll Stations: (everyone working at same time) 400m – 50 tire step ups End of alley – 40 push-ups (feet on tire) Street Cone – Team tire flip back to finish

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×10 PVC SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers WOD 25 cal bike 7 thrusters (85/55) or (95/65) 100m farmer’s carry

Primus Fitness – PrimusFit OLY lifting – 4×10 SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20 Shoulder CARs – 4×10 Russian Baby Makers () () WOD 25 cal bike 7 thrusters (115/75) (135/95) 100m farmer’s carry (53/35)

Primus Fitness – PrimusFit WOD Dynamic warmup and skills: 12 minute EMOM 5-6 strict pull-ups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU or 30 second HS hold Conditioning 10 rounds 200m run 10 floor wipers 8 box jumps 1 rope climb RX+: Add 10 air squats per round

Primus Fitness – PrimusFit OLY lifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4 Jerk Balance After Each Round: – 4×12 Dead Bug – 4×8 Upper Back Extension () () WOD 4 minutes to complete 220/200m row 10 PVC shoot throughs 15 weighted sit-ups (25/15)

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4 Jerk Balance After Each Round: – 4×12 Dead Bug – 4×8 Upper Back Extension WOD AMRAP 22 Teams of 2 5 Synchro Burpees P1 – 500m Row P2 – 10

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 36 min AMRAP 400m run 30 pull-ups 30 cal bike 30 hang cleans (95/65) 30 lateral bar over burpees 30 ball slams (20/15) 30 bent over rows 30 wall balls 200m sled push (2/1)