Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows you to lift heaviest* WOD 5 RFT 200m Run 15 AKBS 15 Push Ups 15 Leg Lifts 50m FC (Heavy)
Spartan Lite – Mon, Jul 17 Read More »
Primus Fitness – PrimusFit WOD For Time (Teams of 3) Buy In: 800m Team Run – 120 Synchro Power Snatch (95/65, 2 partners working, 1 partner is resting) – 1200m Row – 150 Goblet Squats (53/35) – 1200m Row – 120 Push Jerks (95/65, 2 partners working, 1 partner is resting) Cash Out: 800m Run
PrimusFit – Sat, Jul 15 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for Max Load: Overhead Complex – 1 OHS – 1 Snatch Balance – 1 OHS WOD Bro Sesh (25-30 minutes) 20 Bench Press 10 Seated Tricep Extensions 18 Bench
Spartan Lite – Fri, Jul 14 Read More »
Primus Fitness – PrimusFit OLY lifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for Max Load: Overhead Complex – 1 OHS – 1 Snatch Balance – 1 OHS WOD “Short and Gnarly” – 6 min cap 30 cal bike 7 thrusters 100m barbell carry
PrimusFit – Fri, Jul 14 Read More »
Primus Fitness – PrimusFit WOD Gymnastics Practice EMOM 9 Minutes 3 Strict Pull Up 5 Kipping Pull Up Customize to: 1-2 Strict Pull Ups 2-3 Kipping Pull Ups or 2 Banded Strict Pull Ups 2-3 Kipping Pull Ups Metcon 24 Barbell Deadlift 6 Wall Walk 18 Barbell Deadlift 4 Wall Walk 12 Barbell Deadlift 2
PrimusFit – Thu, Jul 13 Read More »
Primus Fitness – PrimusFit OLY lifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning -Hang Positions (High/Mid/Low) -Front Rack Positioning -Over Head Power/Split Jerk Positioning* 5 Sets for Max Load Clean + Jerk Complex: – 1 Hang Squat Clean – 1 Power Clean –
PrimusFit – Wed, Jul 12 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning -Hang Positions (High/Mid/Low) -Front Rack Positioning -Over Head Power/Split Jerk Positioning* 5 Sets for Max Load Clean + Jerk Complex: – 1 Hang Squat Clean – 1 Power
Spartan Lite – Wed, Jul 12 Read More »
Primus Fitness – PrimusFit WOD Teams of 2 – 40 minute cap 400 Meter Farmer Carry 40 Toes to Bar 80 Double Unders / DB Hop Overs 400 Meter Dumbbell Shoulder Rack Carry 40 Toes to Bar 80 Double Unders / DB Hop Overs 400 Meter Single Arm Dumbbell Overhead Carry 40 Toes to Bar
PrimusFit – Tue, Jul 11 Read More »
Primus Fitness – PrimusFit OLY lifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set Up Positioning *Hang Positions (High/Mid/Low) *Overhead Positioning *Snatch Pull* 5 sets: Snatch Complex for Max Load – 1 Snatch Grip DL – 1 Hang Power Snatch – 1 Squat Snatch * Increase
PrimusFit – Mon, Jul 10 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set Up Positioning *Hang Positions (High/Mid/Low) *Overhead Positioning *Snatch Pull* 5 sets: Snatch Complex for Max Load – 1 Snatch Grip DL – 1 Hang Power Snatch – 1 Squat Snatch
Spartan Lite – Mon, Jul 10 Read More »
