October 2023

Primus Fitness – PrimusFit Weightlifting Bench Press Using 80% of OHP 1RM 3 sets of 6 Reps WOD 5 Rounds For Time 200m Run 8 Barbell Snatches (95/65) 8 Box Jump Overs (24/20) 8 Handstand Push Ups or 8 weighted pushups

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Using 80% of OHP 1RM 3 sets of 6 Reps WOD AMRAP 22 Teams of 2 100 Jump rope (Together) P1 – 15 Slam Ball + 10 Pull Up + 5 Burpee P2 – Max Row Switch 100m Waiters Carry Together P1 – 15 Wall Ball

Primus Fitness – PrimusFit WOD Halloween WOD (you-go-I-go, split reps) “THE DEVIL’S GONE PRIMUS” Partner WOD – 30 Minute AMRAP Buy-in: 1000 row 12 Devil Presses 12 pull-ups or 6 Muscle Ups 12 v-ups 12 burpees 66 Double Unders 100m run

Primus Fitness – PrimusFit Warm-up Weightlifting Low Bar Squat Using 60% of 1RM for High Bar Squat 3 sets of 6 Reps WOD As Far as Possible in 10 Minutes: 1 Barbell Deadlift 1 Barbell Hang Squat Clean 1 Barbell Push Press 2 Barbell Deadlift 2 Barbell Hang Squat Clean 2 Barbell Push Press 3

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat Using 60% of 1RM for High Bar Squat 3 sets of 6 Reps WOD Rhinestone Cowboy Buy In – 400m Run 21 – 15 – 9 Hang Power Clean (75+/55+) Ground Press Jack Knife **Sled Push 200m After Each Round (1/0)

Primus Fitness – PrimusFit WOD WOD Teams of 3 – (U-go-I-go) 1800 meter team row (team splits row) 3 rounds per teammate (relay style) 8 DB snatches (50/35) 1 rope climb 2 x 100m sled sprint each (45/25) 3 rounds per teammate 10 American KB swings (53/35) 5 toes to bar 2 x 100m sled

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift Intro/Practice WOD 3 Rounds of 3 Hang Power Cleans 3 Front Squats 15 weighted push-ups 200m Barbell Carry

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift Intro/Practice 20-25 Min WOD 3 Rounds of 3 Hang Power Cleans 3 Front Squats 10 HSPU or 15 weighted push-ups Cash-out: 200m barbell carry (155 max) L1: (135/95) L2: (155/105) L3: (185/125) Notes: Do the cashout immediately after round 3. If you’re cleaning the 185, only go as

Primus Fitness – PrimusFit WOD 12 minute skills EMOM Min 1: 8-10 Toes to Bar Min 2: 20-30 Double unders METCON – 24 min cap 25 Renegade Rows 15 snatches (95/65) 25 cal bike 15 tire flips 25 cal bike 400m sled push (2/1) 80 hammerstrikes 15 snatches (95/65)

Primus Fitness – PrimusFit Weightlifting Bench Press Intro/Practice 20-25 Min WOD 3 x 3 minute AMRAPS 5 Barbell Back Squats 5 Pull Ups 8 ball slams (20/15) 1 minute rest between sets. Score: Worst Round L1: (95/65) L2: (115/75) L3: 135/95)