Ben OGrady

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

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

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*

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)

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)

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

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*

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 deadlifts 7 lateral bar-over

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:

Primus Fitness – PrimusFit WOD Partners WOD – (You-go-I-go, split reps format) 34 minute AMRAP: Buy-in: 800m barbell carry (95/65) then 90 military sit-ups 80 push press (95/65) 70 toes-to-bar 60 push-ups 50 hammerstrikes 40 double unders 30 burpees 20 hang snatches (95/65) 10 tire flips Notes: After finishing one round, don’t do the barbell