October 2024

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30*

Primus Fitness – PrimusFit Red Pill WOD For Time: -800m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15) -50/40 Cal Bike -40 Ball Slams -30 Pull Ups -8 Tire Flips -400 Sled Push -800m Run Blue Pill WOD For Completion: Every 5:00 x 3 rounds: -800m Run Every

Primus Fitness – PrimusFit Red Pill WOD For Time: -400m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15) -50/40 Cal Bike -40 Ball Slams -30 Pull Ups -8 Tire Flips -400 Sled Push -400m Run Blue Pill WOD For Completion: Every 5:00 x 3 rounds: -800m Run Every

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30* WOD AMRAP 8:00 -15 Push Press -15 T2B -15 M. Sit Ups

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30* WOD AMRAP 15 – 10 DB Push Press ( Rx 40/30, Rx+ 50/35) – 15 M. Situps – 10 Burpees –

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30* WOD AMRAP 15 – 15 DB Push Press ( Rx 40/30, Rx+ 50/35) – 15 M. Situps – 10 Hand Release

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30*

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -60 Box Jumps (20/16) -60 RKBS (70/53) -1000/800m Row -50 Box Jumps (24/20) -50 RBKS -1500/1250m Row -40 Box Jumps (30/24) -40 RKBS Cash Out 3 Solo Rounds For Quality: – :20 Single Arm High Plank Hold (Right Arm) –

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -50 Box Jumps (20/16) -40 RKBS (70/53) -1000/800m Row -40 Box Jumps (24/20) -30 RKBS -1500/1250m Row -30 Box Jumps (30/24) -20 RKBS

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30* WOD 2 Rounds For Time: – 800m Run -60 Double Unders (2:1 Singles) -40 Goblet Squats (53/35)