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 800m run or 1000m row 15 tire flips or deadlifts (185/125) 25 bench […]
PrimusFit – Thu, Nov 16 Read More »
Primus Fitness – PrimusFit Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups
PrimusFit – Wed, Nov 15 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 200m Sled (1/0) P2 – 15 Slam Ball + 15 Push Up + 15 Sit Up Switch 100m OHPlate Carry Together
Spartan Lite – Wed, Nov 15 Read More »
Primus Fitness – PrimusFit WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups
PrimusFit – Wed, Nov 15 Read More »
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry *40’ Cap*
PrimusFit – Tue, Nov 14 Read More »
Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry
PrimusFit – Tue, Nov 14 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water 10 RFT 20 Jump Rope 15 Step Up 10 Spider Plank 5 Pull Ups
Spartan Lite – Mon, Nov 13 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water 10 RFT 40 Jump Rope 30 Step Up 20 Spider Plank 10 Pull Ups
Spartan Lite – Mon, Nov 13 Read More »
Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD 4 rounds of 200m Run 5 Curtis P’s 15 push-ups L1: 95/65 L2: 115/75 Curtis P = 1 hang squat clean, lunge, lunge, push press Core cash-out 3 rounds for quality 25 sit-ups 40
PrimusFit – Mon, Nov 13 Read More »
Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4 x 3’) Inside of a 3 minute interval, do the following: 1 Clean & jerk (70-75% of 1RM) 10/8 toes-to-bar 6/4 burpees Heavy farmer’s carry bars Use remainder of time
PrimusFit – Fri, Nov 10 Read More »
