Primus Fitness – PrimusFit OLY Overhead Squat 5 x 5 @ 80% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Snatches or Overhead squats (135/95) (115/75) Burpee pull-ups or bar muscle-ups 200m KB farmers carry (53/35)
PrimusFit – Fri, Sep 22 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 5 x 5 @ 70% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Power Snatches Burpee pull-ups 200m KB farmers carry (53/35)
Spartan Lite – Fri, Sep 22 Read More »
Primus Fitness – PrimusFit OLY Clean 5 x 5 @ 80% WOD Conditioning: 10 rounds – 15’ time cap 100m run 10 push-up 1 full clean (go heavy-ish)
PrimusFit – Wed, Sep 20 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Buy In – 800m Row Each then P1 – 100m Sled (3/2) P2 – 15 Ball Slam + 15 Ring Row + Max Plank Switch P1 – 100m OH Carry (45/25) P2 – 10 Burpees + Max Wall Sit Switch Together –
Spartan Lite – Wed, Sep 20 Read More »
Primus Fitness – PrimusFit WOD 9’ dynamic warmup EMOM – 3 sets of the following 100m run 1-2 power cleans (medium weight) 1-2 rope climbs Conditioning: Partners WOD (u-go-I-go, split reps) 30 min AMRAP 50 partner ball toss sit-ups 400m barbell carry (95/65) 50 power cleans (95/65) 50 toes-to-bar 50 American kettlebell swings (53/35) 50
PrimusFit – Tue, Sep 19 Read More »
Primus Fitness – PrimusFit OLY Snatch 5 x 5 @ 80% WOD 3 rounds – 16’ time cap 20 Box jumps 20 DB snatches (50/35) 15 pull-ups :45 secs planking 100m run 4’ rest Finisher – 2:30 time cap 3 rounds of 14 wall balls (20/15) 8 burpees
PrimusFit – Mon, Sep 18 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 5 x 5 @ 80% WOD Buy In – 600m Run then 21 – 15- 9 Push Press (75/55) Box Jump (16/12) then Cash Out – 200m Farmers Carry (50/30)
Spartan Lite – Mon, Sep 18 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1600m team row 45 Burpees 45 Tire Flips 60 Sit Ups 30 toes to bar 300m sled push (2/1) 45 Burpees 45 Thrusters (95/65) 60 Hollow Rocks 30 Sumo deadlift high pulls 300m sled push (2/1) 45 Burpees 45 Push Press (95/65) 60 Box
PrimusFit – Sat, Sep 16 Read More »
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2 OH Lunge * Increase Load Throughout* WOD 1 round of 5 overhead squats (135/95) (115/75) 25 wall balls 100m sled push (2/1) 10 HSPU or 5 bar mu’s RX+: 2 rounds; sled
PrimusFit – Fri, Sep 15 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2 OH Lunge * Increase Load Throughout* WOD 3 rounds of 10 Bent Over Ro 25 wall balls 100m sled push (2/1) 10 Z Press
Spartan Lite – Fri, Sep 15 Read More »
