Primus Fitness – PrimusFit Skills 10 Minutes Kipping (Cs + Ds) WOD Did We Just Become Best Friends? Teams of 2 AMRAP 30 Split Reps 1000m Row 20 Tire Flips 100 Hammer Strike 60 Hammer Step Ups 20 Pull Ups 20 Thrusters (95/65) 30 Ball Toss Sit Ups 40 Push Press 30 Burpee
PrimusFit – Tue, Aug 8 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead Squat *Increase Load After Each Round* – 4×10 Superman – 4×10 Death March (25+/15+) WOD Double Header 21 – 15 – 9 OH Plate Walking Lunge (25/15) V Ups then
Spartan Lite – Mon, Aug 7 Read More »
Primus Fitness – PrimusFit OLY – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead Squat *Increase Load After Each Round* – 4×10 Superman – 4×10 Death March (25+/15+) () () WOD Double Header 21 – 15 – 9 OH Plate Walking Lunge (45/25) V Ups then
PrimusFit – Mon, Aug 7 Read More »
Primus Fitness – PrimusFit Warm-up WOD Adam’s WOD For Time Teams of 3 – Split Reps – 400m Team Run with Med Ball (20/15) – 45 AKBS (53/35) – 30 Goblet Squats – 1000m Sled Push (1/0 + 1 KB + 1 Slam Ball) @400 – 75 Slam Ball + 30 Burpees @800 – 75
PrimusFit – Sat, Aug 5 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth – 4×2 OHS @ Full Depth. *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold –
Spartan Lite – Fri, Aug 4 Read More »
Primus Fitness – PrimusFit OLY – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth – 4×2 OHS @ Full Depth. *Increase Load After Each Set* After Each Set/As Needed – 4×1 min Door Jamb Stretch Hold – 4x 1 min Under Arm Stretch Hold – 4x 20
PrimusFit – Fri, Aug 4 Read More »
Primus Fitness – PrimusFit Warm-up WOD End Zone 2 Rounds For Time Bear Crawl (Wall to Rack and Back x2) 20 Slam Ball 20 Wall Ball 80 Mtn Climbers (1ct) 20 HPC (95/65) 20 Push Press (95/65) 100m Sled (3/2) 20 RKBS (72/53) 20 Weighted Step Up (90 degrees @ Knee) 100 Jump Rope 5
PrimusFit – Thu, Aug 3 Read More »
Primus Fitness – PrimusFit OLY – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk *Increase Load After Each Set* Core Work – 4×10 Rotating Jack Knife () () () WOD Squatz 100m Run 25 Air Squats 200m Run (or Row 250m) 20 Empty Barbell
PrimusFit – Wed, Aug 2 Read More »
Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk *Increase Load After Each Set* Core Work – 4×10 Rotating Jack Knife WOD AMRAP 22 Teams of 2 400m Run Together P1 – 10 Deadlift + 15 Goblet
Spartan Lite – Wed, Aug 2 Read More »
Primus Fitness – PrimusFit Warm-up Skills 10 Minute Skills (optional) Wall Walks and HSPU WOD Once More Unto the Breach! Teams of 2 All Reps Accumulate 5 Minutes on Assault Bike P1 – 50 DUs (2:1) + 15 Plate G2OH (45/25) + 10 Pull Ups + 20 Hollow Rocks P2 – Max Row Switch 100m
PrimusFit – Tue, Aug 1 Read More »
