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 Lunges (53/35)
PrimusFit – Mon, Oct 21 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 – (Split Reps, u-go-I-go) 90 wall balls (20/15) 100m Team tire Flip + equipment carry @200m – 150 Hammer strikes + 150 AKS (two people working) 100m Team tire flip + equipment carry back to gym 30 burpee pull-ups Thruster Destruction – each teammate does: 2 x
PrimusFit – Sat, Oct 19 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00*
PrimusFit – Fri, Oct 18 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD 21-15-9 Box jumps (24/20) Walls balls (20/15) Then 12-9-6 Man makers DB snatches
PrimusFit – Fri, Oct 18 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD 21-15-9 Box jumps (24/20) Walls balls (20/15) Then 12-9-6 Man makers DB thrusters Abs for quality – 3 rounds 10
PrimusFit – Fri, Oct 18 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Deadlift 3-3-3-3-3+ *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 21-15-9 Box jumps (24/20) Walls balls (20/15) Then 12-9-6 Man makers DB thrusters Abs for quality – 3 rounds 10 in
PrimusFit – Fri, Oct 18 Read More »
Primus Fitness – PrimusFit WOD “Pool Day” 1K run 100m sled push (2/1) 100m KB farmer’s carry (53/35) 4 rounds of 15 cal bike 5 bench press 20 sit-ups 20 russian twists (20/15) Then 100m KB farmer’s carry 100m sled push (2/1) 1K run L1: Bench press (135/95) L2: Bench press (155/105), sled (3/2)
PrimusFit – Thu, Oct 17 Read More »
Primus Fitness – PrimusFit WOD “Seat Heater Day” 1K run 100m sled push (2/1) 100m KB farmer’s carry (53/35) 4 rounds of 15 cal bike 5 bench press 15 ball slams 20 russian twists (20/15) Then 100m KB farmer’s carry 100m sled push (2/1) 1K run L1: Bench press (135/95) L2: Bench press (155/105)
PrimusFit – Thu, Oct 17 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD 4 rounds – 16 minute cap 200m row 100m KB farmer’s carry (53/35) 10 shoulders-to-overhead or 10 HSPU L1: 95/65 L2:
PrimusFit – Wed, Oct 16 Read More »
Primus Fitness – PrimusFit Weightlifting For load: Strict Press 3-3-3-3-3+ *Increase weight after each set* *Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD 4 rounds – 16 minute cap 200m row 48 ft walking lunges w/overhead plate carry (45/25) 7 shoulders-to-overhead or 10 HSPU
PrimusFit – Wed, Oct 16 Read More »
