November 2023

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 v-ups (or T2B) 6/4 burpees 50m sled push (3/2) Use remainder […]

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 v-ups (or T2B) 6/4 burpees Heavy farmer’s carry bars Use remainder

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

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD

Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD

Primus Fitness – PrimusFit WOD 1k run 100m KB farmers carry (53/25) 50 box step-ups 50 American kettlebell swings (53/35) 100m KB farmers carry (53/25) 10 sandbag get-ups 50 box step-ups 100m KB farmers carry (53/25) 30 cal bike

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD AMRAP 22 Teams of 2 Together – 10 Burpees P1 – 400m Row P2 – 15 Wall Ball + 10 Sit Up + 5 Rope Pull Switch Together – 100m OHPlate Carry P1 – 300m Run P2

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD

Primus Fitness – PrimusFit Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM WOD 8 rounds – 14 min cap 5 pull-ups 5 front squats 5 burpees L1: 95/65 L2: 115/75

Primus Fitness – PrimusFit WOD 8 rounds – 14 min cap 5 pull-ups 5 front squats 5 burpees L1: 95/65 L2: 115/75 Weightlifting Bench Press 3 x 8 @ 80@ of OHP 1RM