PrimusFit – Mon, Apr 29
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 200m Sandbag Run 10 Pull Ups 14 SandBag Lunge 25 Mtn Climbers (1ct)
PrimusFit – Mon, Apr 29 Read More »
April 2024
Spartan Lite – Mon, Apr 29
Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 6 @ 80% WOD El Yunque 5 RFT 100m Sandbag Run 8 Pull Ups 10 SandBag Lunge 20 Mtn Climbers
Spartan Lite – Mon, Apr 29 Read More »
PrimusFit – Sat, Apr 27
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75) 15 deadlifts (135/95) 800m sled push (2/1) Then 2 people working at once (split reps) 90 pull-ups 90 burpees Then (split reps, u-go-I-go): 30 thrusters (95/65) 21 thrusters (115/85) 15
PrimusFit – Sat, Apr 27 Read More »
PrimusFit – Sat, Apr 27
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go): Team buy-in: 120 double unders (2:1 singles) Then 30 deadlifts (95/65) 21 deadlifts (115/75) 15 deadlifts (135/95) 800m sled push (2/1) Then 2 people working at once (split reps) 90 pull-ups 90 burpees Then (split reps, u-go-I-go): 30 thrusters (95/65) 21 thrusters (115/85) 15
PrimusFit – Sat, Apr 27 Read More »
Spartan Lite – Fri, Apr 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Use DL 1RM 3 x 3 @ 100% 3 x 1 @ 105% WOD Scale CF WOD from Coach
Spartan Lite – Fri, Apr 26 Read More »
PrimusFit – Fri, Apr 26
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12) 45s/30s 40s/25s 35s/20s 30s/15s 25s/10s
PrimusFit – Fri, Apr 26 Read More »
PrimusFit – Fri, Apr 26
Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 2 x 6 @ 35s/20s 4 x 8 @ 45s/30s Drop Set Max Rep (Up to 12) 45s/30s 40s/25s 35s/20s 30s/15s 25s/10s WOD Conditioning – 20 minute cap 21-15-9 Cal bike Toes-to-bar Ball slams 15-12-9 Cal bike Box jump overs (24/20) DB snatch 12-9-6 Burpees Man makers
PrimusFit – Fri, Apr 26 Read More »
PrimusFit – Thu, Apr 25
Primus Fitness – PrimusFit WOD Option A: Conditioning – Murph Training 1000m run 10 burpee pull-ups 30 push-ups 50 air squats 100 hammer strikes 50 air squats 30 push-ups 10 burpee pull-ups 1000m run Rx+: Vested Option B: 5 Rounds 4 power cleans 20 cal row 100m sled push (2/1) L1: 115/75 L2: 135/95 L3:
PrimusFit – Thu, Apr 25 Read More »
PrimusFit – Wed, Apr 24
Primus Fitness – PrimusFit WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s carry (53/35) 10 front squats bear crawl 25m 10 HSPU bear crawl 25m Notes:: set up two
PrimusFit – Wed, Apr 24 Read More »
PrimusFit – Wed, Apr 24
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s
PrimusFit – Wed, Apr 24 Read More »