November 2023

Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 2 x 100m each (empty) Warm-up cleans to working weight Partners WOD – 32 minute AMRAP 20 cal bike 60 hammerstrikes 60 push-ups 70 Partner ball toss sit-ups (20/15) 70 tire step-ups 70 American KB swings (53/35) 70 Toes-to-bar 20 cleans (135/95) 200m sled push (45/25)

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 3 Rounds for Time 400m Run 20 Push Ups 20 Sit Ups 5 Pull Ups

Primus Fitness – PrimusFit Weightlifting Low Bar Squat 3 x 8 @ 70% of 1RM WOD 16 Minute EMOM 50m run 10 dips + 10 sit-ups 10 ball slams (20/15) + 5 burpees 5 high box jumps (higher than you normally do, no recycling) + 10 push-ups 4 min break 7 min AMRAP 10 wall

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 90 wall balls 1000m equipment carry – Barbell (95/65) + KB (53/35) Mailboxes: 90 push press + 90 goblet squats 800m: 90 KB SDLHP + 90 push-ups End of alley: 90 AKB swings + 90 sit-ups Thruster Destruction: 60 thrusters (95/65) 30 thrusters (115/75)

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift Using 60% of Deadlift 1RM 3 sets of 6 Reps WOD 3 rounds 1 Full clean & jerk (75-80% max) 10 C2B pull-ups or 5 bar mu’s 100m sled push (2/1)

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift Using 60% of Deadlift 1RM 3 sets of 6 Reps WOD 4 rounds 1 Power clean & jerk (75-80% max) 10 Pull Ups 100m sled push (2/1)

Primus Fitness – PrimusFit WOD Buy in: 6 Wall Walks Directly into: 20-15-10 Toes to Bar Barbell Front Rack Lunges (95/65) then: 3 Rounds Total of: 400m row 10 Bar Facing Burpees 10 Thrusters 15/12 Cal Assault Bike 2 Rope Climbs