November 2024

Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From Bay door 8 rds P1: 50m sled push P2: 50m slam ball toss At stop sign P1: 10 Plate G2OH P2: 10 Slam Ball Switch roles and repeat (back to […]

Primus Fitness – PrimusFit 21 guns (No Measure) 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run/Row/Ski (or Bike 21 Cals) 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five

Primus Fitness – PrimusFit Saturdays are for complexes (Time) build to burpee/HPC ladder as a team 95/65 P1: 1 burpee + 1 clean P2: 2 burpee + 2 clean P3: 3 B + 3 C P1: 4 B + 4 C and so on until one parter must break up reps to complete set Subtract

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift Push it (push it) (Time) Buy in and cash out with 20 sit ups 4 RFT 100m sled push 8 clean and jerkPractice double unders for 8-10 min after max outs Accumulate 80 DU

Primus Fitness – PrimusFit TactiCal (No Measure) 5 Rds 10 cal row 8 Devil Press 6 box jumps

Primus Fitness – PrimusFit WOD Buy In: – 1000m Run 4 Rounds (Rx+ 5 Rounds) – 10/8 Cal Row – 8 Devil’s Press (35/20) – 10 Box Jumps (24/20) – 8 In/Outs (15/10) *2:00 Rest* For Time: – 500/400m Row Sprint 2 Scores are being recorded today Score 1: Buy In + 4 or 5

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Hang Power Cleans 95/65 10 Ball Slams. 20/15 5 Bike calories

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Power Clean 15 Ball Slams. 20/15 7/5 Bike calories

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 2 Heavy Unbroken Power Cleans 15 Ball Slams (15/20) 7/5 Bike calories