Primus Fitness – PrimusFit Here Comes the Hotstepper (No Measure) Warm up 4min on bike or rower at own pace 10 push ups 10 lunges 10 v-ups 10 squats WOD 18min AMRAP 100m farmer carry 10 weighted step ups 8 T2B 6 KB or DB curl (both arms each rd) 4 renegade press + row
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift Telenovela Heartthrob (No Measure) 12min EMOM 1) 6 Bar G2OH or 12 DB Snatch 2) shuttle run (wall to 1/2 way->return to wall->run to rigs->return to wall) Rest 3min then for time: 21-15-9 burpees pull ups
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift WOD Wednesday my Dudes AMRAP 22 Teams of 2 100m Sled Relay (2/1) P1 – Max Row P2 – 5 Burpees + 10 Wall Balls + 15 Leg Lifts Switch P1 – Max …
Primus Fitness – PrimusFit California Dreamin (partner edition) (No Measure) 4 rds each of the following couplets L2 is 5 rds (switch and complete both tasks to finish a rd) P1 200m cardio P2 8 Slam balls + 1 rope climb P1 20 Hammer Strikes P2 8 wall balls P1 2 tire flips P2 8 …
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 1RM Attempt or 15 Minute Free Lift Get it right, get it tight (No Measure) 4 RFT 95/65 100m Bar Carry 8 HPC 1 rd of cindy (Barbell rows instead of pull ups) L2 is bench pressinstead of push up, squat with bar
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 1RM Attempt or 15 Minute Free Lift WOD AMRAP 20 50m Run 10 Push Ups 10 Ring Rows 10 Sit UPs 100m Run 11 Reps each 200m Run 12 Reps each etc.
Primus Fitness – PrimusFit WOD Teams of 2 or 3 Buy-in: 1200m row 1000m sled push (2/1) 400m: 40 air squats each (go at same time) Cul de sac: 40 push-ups each (go at same time) End of alley: 40 sit-ups each (go at same time) Then (split reps) 45 clean & jerks (155/105) (135/95) …
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 3 x 1 @ 95% WOD 5 sets of 3 minutes 8 overhead squats (95/65) 25 double unders 100m sled push (45/25) Notes: Rest remainder of the 3 minutes.
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 3 x 1 @ 95% WOD 5 sets of 3 minutes 8 Goblet squats (53/35) 50 Jump Rope 100m sled push (45/25) Notes: Rest remainder of the 3 minutes.
Primus Fitness – PrimusFit WOD “Beach Body 2” Buy-in: 1000m any machine 4 rounds of 100m KB farmer’s carry Walking lunges w/overhead plate (45/25) 20 ball slams (20/15) 5 Devils Press 1 minute plank hold 3 rounds of 30 Russian twists 20 supermans 5 bench press (155/105) (135/95) Cashout: 1000m run Notes: Walking lunges are …
