Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Full Clean – 2 Split Jerk *2 Complex Per Round* *65%-75% of 1RM* WOD “Fight Gone Bad” 3 Rounds for Total Reps: – 1 Min Wallballs (20/14) – 1 Min SDLHP (75/55) – […]
PrimusFit – Wed, Aug 23 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Power Clean – 2 Split Jerk *2 Complex Per Round* *65%-75% of 1RM* WOD AMRAP 23 Teams of 2 200m FC Together (35/25) P1 – Max Bike P2 – 20 Wall
Spartan Lite – Wed, Aug 23 Read More »
Primus Fitness – PrimusFit WOD Teams of 2 All Reps 30′ AMRAP: Partner 1, AMRAP of: – 15 Double DB Power Cleans (40+/30+) – 10 Burpee Over DB – 3 Rope Climbs Partner 2: – 200m Sled Push (2/1) *Switch when Sled Push is complete* *Pick up where your partner left off* *Score= Total Rounds
PrimusFit – Tue, Aug 22 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch Pull – 2 Hang Power Snatch *2 Complex Per Round* *65%-75% of 1RM* WOD 4 RFT 500m Row 5 Deadlift (60%) 10 S2OH (75/55+) 15 Ball Slam
Spartan Lite – Mon, Aug 21 Read More »
Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch Pull – 2 Hang Power Snatch *2 Complex Per Round* *65%-75% of 1RM* WOD For Time: 200-400-600-400-200 – Meter Run 10-20-30-20-10 – Rounds 1/3/5: V-Ups – Rounds 2/4: Hang Power Snatches Rx:
PrimusFit – Mon, Aug 21 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps 9 Mins to Establish: – 1RM Back Squat * 1 Min Rest* For Time: Split Reps 60 Cal Row 9 Wall Walks 30 Deadlifts (225/155) 60 Dips 90 Wall Balls (20/14) 45 Cal Row 90 Wall Balls 60 Dips 30 Deadlifts 9 Wall Walks 30
PrimusFit – Sat, Aug 19 Read More »
Primus Fitness – PrimusFit OLY 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete 3 Overhead Squats* *At Least 25m Must Be Completed Unbroken* * Increase Weight After Each Set* WOD “Helen” 3 Rounds For Time: – 400m Run – 21 AMKBS (53/35) – 12 Pull-ups
PrimusFit – Fri, Aug 18 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete 3 Overhead Squats* *At Least 25m Must Be Completed Unbroken* * Increase Weight After Each Set* WOD “Helen” 3 Rounds For Time: – 400m Run – 21 AMKBS (53/35) –
Spartan Lite – Fri, Aug 18 Read More »
Primus Fitness – PrimusFit Skill 10 Min Rope Climb and/or Hand Stand Practice WOD For Time: -200m Sled Push (4×45#/4×25#) *After every 50m, Drop 1 Plate* – 200m Run to Gym 3 Rounds: -2 Rope Climbs -12 HR Pushups -20 Goblet Lunges (DB: 50/35,KB:53/35) then: -200m Run to Sled -200m Sled Push Back to Gym
PrimusFit – Thu, Aug 17 Read More »
Primus Fitness – PrimusFit OLY – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set* After Each Set: – 4×10 Top Side Half Moon – 4×8 Jefferson Curl () () WOD 2 Rounds: -21 Box Jump Overs (Rx 24/20, Rx+ 30/24) -15/12 Cal Row -9
PrimusFit – Wed, Aug 16 Read More »
