Ben OGrady

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds 10 DB Box Steps (30lb/ 10lb) 5 muscle ups Rest 3 min 5 rounds 10 DB box steps 3 Wall walks Box steps should be at 90 degrees RX +: wear a vest and do box jump overs Scale with […]

Primus Fitness – PrimusFit 5 rounds rest 3 min 5 rounds (No Measure) 5 rounds 10 Box Steps 30/10 5 muscle ups Rest 3 min 5 rounds 10 box steps 30/10 Wall walks RX + wear a vest and box jump overs Scale with parallet passes or dips and bear crawls

Primus Fitness – PrimusFit Time crunch (No Measure) 50 wall balls 50 KB Swings At the top of each minute do 4 burpee over wall balls RX + do (50) 115/85 thrusters and (50) hang cleans and 4 HSPU at top of every minute Cash out 1000m row/run

Primus Fitness – PrimusFit 4 RFT (No Measure) 4 RFT 8 Hang Power Snatch 7 pull ups 6 bike calories Scale with DB snatch and TRX rows Weightlifting 8 min EMOM (No Measure) 3 Thrusters at the top of each minute 20%→ 70%

Primus Fitness – PrimusFit Sandbaggin (Time) 6 rounds for time split reps and distance 40 squats 40 push-ups 40 walking lunge steps 600m row Use a sandbag for the movements or wear a vest Rx + 75/55 in front rack and HR push ups Scale using a TRX band for lunges and squats and push

Primus Fitness – PrimusFit Sandbaggin (Time) 6 rounds for time split reps and distance 40 squats 40 push-ups 40 walking lunge steps 600m row Use a sandbag for the movements or wear a vest Rx + 75/55 in front rack and HR push ups

Primus Fitness – PrimusFit Man Down, carry the 4th (No Measure) Teams of 3 Start running clock: Each team has 15′ to establish a 1 rep Heavy clean & jerk. Each pound of team weight takes off 1 second from total team time. (Total is add up all 3 teammates individual 1 rep) At exactly

Primus Fitness – PrimusFit Frantic (Time) Up and Down the ladder reps 1-2-3-4-5–6-7-6-5-4-3-2-1 Thrusters 95/65 T2B RX + ladder up and down to 10 and increase weight to 115/75 Scale: Front Squats and Sit ups Weightlifting (No Measure) 8min EMOM 3 presses 30→80%

Primus Fitness – PrimusFit Recovery and Mobility (No Measure) 3 x 30 seconds foam roll each Hamstrings IT Band Upper back Lats Lacrosse ball traps 3×30 30 Cat/ Camel 3×10 second child’s pose 3×10 second bretzel twist 3×10 second cobra press 3×10 second downward dog 30 second prayer squat 3×10 second half moon 800m sandbag/weighted

Primus Fitness – PrimusFit Recovery and Mobility (No Measure) Perform with shoes off on the mats 3 x 30 seconds foam roll each Hamstrings IT Band Upper back Lats Lacrosse ball traps 3×30 30 Cat/ Camel 3×10 second child’s pose 3×10 second bretzel twist 3×10 second cobra press 3×10 second downward dog 30 second prayer