November 2023

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Chicken

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run 10 Box Jump (24/20) 10 Dips (15 if using Box) 10 Deadlift (185/125)

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 75% WOD Beans, Greens, Potatoes, Tomatoes 5 RFT 200m Run 10 Box Jump (24/20) 10 Dips (15 if using Box) 10 Deadlift (185/125)

Primus Fitness – PrimusFit WOD Teams of 3 (split reps) Team buy-in: 99 American kettlebell swings (53/35) Then (split reps, u-go-I-go): 30 push press (95/65) 21 push press (115/75) 15 push press (135/95) 800m sled push (2/1) Then 2 people working at once (split reps, u-go-I-go) 90 toes-to-bar 90 burpees Then (split reps, u-go-I-go): 30

Primus Fitness – PrimusFit WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack carry length of gym. RX+: 3 rounds

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 9 minute cap 2 rounds of 250m row 1 Power clean (65-70%) Front rack carry 5 burpee pull-ups 1 Power clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack carry

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4 x 8 @ 70% WOD “Under Siege” WOD – 10 minute cap 2 rounds of 250m row 1 full clean (65-70%) Front rack carry 10 HSPU or 5 burpee pull-ups 1 full clean (65-70%) Front rack carry Notes: Set up all rowers outside in doorway. Front rack

Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 50 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 1000m run or 1200m row 15 tire flips 25 bench press (135/95)

Primus Fitness – PrimusFit WOD 12 min Skillz EMOM 10 dips + 10 sit-ups 5 high box jumps + 20 mountain climbers 7-8 HSPU 25-30 double unders WOD: 30 cal bike 100 hammerstrikes 50 military sit-ups 50 box step-ups 20 sandbag cleans 1000m run or 1200m row 15 tire flips 25 bench press (135/95)