Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1 OHS – 1 Snatch Balance *Increase Load Throughout* WOD 12 Minute AMRAP 6 Rope Pulls 15 Heavy American KB Swings (72/53) 50 Jump Rope 50m run
Spartan Lite – Fri, Sep 8 Read More »
Primus Fitness – PrimusFit WOD For time – 36 Minute Cap 400m row 10 tire flips 10 man makers 30 cal bike 100 hammer strikes 80 tire step ups 100 hammer strikes 30 cal bike 10 tire flips 10 man makers 1000m run
PrimusFit – Thu, Sep 7 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase Load Throughout* WOD AMRAP 23 Teams of 2 400m Run Together P1 – 15 Wall Ball + 15 Push Ups + 15 Ring Row P2 – 250m Row
Spartan Lite – Wed, Sep 6 Read More »
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase Load Throughout* WOD 15 Minute EMOM Min 1: 3-4 Wall Walks Min 2: 5-7 Strict Toes to Bar Min 3: 2-3 heavy Power Snatches 1′ rest Finisher – score is
PrimusFit – Wed, Sep 6 Read More »
Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go): 100 Wall Ball Shots (20/14) 70 Cal Assault Bike 50 Wall Ball Shots 50 Cal Assault Bike 30 Wall Ball Shots 20 Cal Assault Bike 800m run 50 burpees each (both partners working)
PrimusFit – Tue, Sep 5 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat Snatch * Increase Load Throughout* WOD 18 min AMRAP 10 burpees 10 Front rack lunges (45/35) 10 sit-ups 6 snatches (65/55) :30 PLANK
Spartan Lite – Mon, Sep 4 Read More »
Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat Snatch * Increase Load Throughout* WOD 18 min AMRAP 10 burpees 10 Front rack lunges (95/65) 10 sit-ups 6 snatches (95/65) :30 PLANK
PrimusFit – Mon, Sep 4 Read More »
Primus Fitness – PrimusFit WOD Teams of 3: 600m Team Barbell Carry (95/65): @ 200: 10 Power Snatches Each @ 400: 15 Thrusters Each @ 600: 20 SDLHP @Gym: (Split Reps You Go I Go) – 15 Bear Complex – 45 Plate in/Outs (25/15) – 90 Wall Balls (20/14) – 120 Cal Row – 90
PrimusFit – Sat, Sep 2 Read More »
Primus Fitness – PrimusFit OLY Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5 Tempo Squats Rounds 5/6/7/8: 1 x 5 Tempo Squats Increase Load as Desired WOD 5 Rounds 3 Turkish Get Ups (R) 3 Turkish Get Ups (L) 30 Russian KB Swings (55/35) Rest
PrimusFit – Fri, Sep 1 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5 Tempo Squats Rounds 5/6/7/8: 1 x 5 Tempo Squats Increase Load as Desired WOD 5 Rounds 3 Turkish Get Ups (R) 3 Turkish Get Ups (L) 30 Russian KB Swings
Spartan Lite – Fri, Sep 1 Read More »
