Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull – 4×6 Snatch Balance into Partial Squat After each Set: – 4×12 Death March (DB weight: 20/10×2) – 4×10 Jack Knife WOD AMRAP 18 200m Run 5 Hang Power Clean […]
Spartan Lite – Mon, Jul 24 Read More »
Primus Fitness – PrimusFit OLY lifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull – 4×6 Snatch Balance into Partial Squat After each Set: – 4×12 Death March (DB weight: 20/10×2) – 4×10 Jack Knife () () WOD 4 rounds – 16 minute cap 15
PrimusFit – Mon, Jul 24 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1000m barbell carry (95/65) Stations, everyone working at once: 400m – 50 air squats each Cul de sac – 50 push-ups each End of Alley – 50 sit-ups each Back in gym: 60 thrusters (95/65) 36 thrusters (115/75) 18 thrusters (135/95) 1800m row (split
PrimusFit – Sat, Jul 22 Read More »
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Anvil” 6 minute time cap 25 cal row 10 deadlifts @ 70-75% 100m sled push (3/2) 10 chest to bar pull-ups or 5 bar muscle ups Scale: If doing regular pull-ups or ring rows, do 20
PrimusFit – Fri, Jul 21 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Fast and Deadly” 6 minute time cap 25 cal bike 10 deadlifts @ 70-75% 100m sled push (2/1) 10 chest to bar pull-ups or 5 bar muscle ups Bro Sesh: 10-8-6-4-2-1 Bench press, increase
Spartan Lite – Fri, Jul 21 Read More »
Primus Fitness – PrimusFit WOD 12 minute Skills EMOM 5-6 strict pullups 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 (96/65) 10 air squats 1 rope climb
PrimusFit – Thu, Jul 20 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat Clean, Split Jerk only* WOD Teams of 2 AMRAP 22 Buy In – 400m Sled Together (2/1) P1 – Max Row P2 – 15 Plate G2OH + 15
Spartan Lite – Wed, Jul 19 Read More »
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat Clean, Split Jerk only* WOD 21-15-9 Push press Box jump overs (24/20) 20 cal bike after each round L1: 95/65 L2: 115/75 L3: 135/92
PrimusFit – Wed, Jul 19 Read More »
Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 35 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50 AKS 400m run 50 front squats 50 Push-ups 50 pull-ups 500m row 50 overhead squats (95/65) 50 partner ball toss sit-ups (20/15) 50 ball slams
PrimusFit – Tue, Jul 18 Read More »
Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows you to lift heaviest* WOD 15 min AMRAP 20 sit-ups 20 DB snatches 15 wall balls 10 burpees 5’ break Finisher – 3 min cap 3 rounds 15 American KB swings (53/35)
PrimusFit – Mon, Jul 17 Read More »
