Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Hanging Knee Raise 30 Double Unders / DB Hop Overs 10 Barbell Power Snatch (75/55) Score: slowest round
Spartan Lite – Fri, Jul 7 Read More »
Primus Fitness – PrimusFit Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders / DB Hop Overs 10 Barbell Power Snatch (95/65) Score: slowest round
PrimusFit – Fri, Jul 7 Read More »
Primus Fitness – PrimusFit WOD Every 90 Seconds for 10 Rounds (15 Minutes) * Power Clean * Hang Squat Clean * Squat Clean Build to a heavy set WOD – 17 Minute Cap 60 Wall Ball (20/14) 600 Meter Run 40 Wall Ball 400 Meter Run 20 Wall Ball 200 Meter Run
PrimusFit – Thu, Jul 6 Read More »
Primus Fitness – PrimusFit Weightlifting Jerk Familiarization WOD 16 min AMRAP – 250m Row 5 Single arm Devils Press (50/35) 250m Row 6 SA Devils Press 250m Row 7 Single arm Devils Press etc Add one Devils Press each round Scale based on abilities.
PrimusFit – Wed, Jul 5 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Jerk Familiarization WOD AMRAP 22 Tof2 100m OH plate carry Together P1 – Max Row P2 – 10 Deadlift + 10 HPC + 10 Goblet Squat + 10 V Up Switch 100m FC Together P1 – Max Jump Rope P2 – 10 Push Press + 10 Bent
Spartan Lite – Wed, Jul 5 Read More »
Primus Fitness – PrimusFit WOD “Operation Independence Day VII” Teams of 3 Buy-in: 40 team linked arm air squats 1000m equipment carry with the following: Kettlebell (53/35) Barbell (95/65) Stations at the following 400m: 90 AKS Cul-de-sac: 75 push press End of alley: 75 KB high pulls Inside gym: 3 sets each of FML thruster
PrimusFit – Tue, Jul 4 Read More »
Primus Fitness – PrimusFit Weightlifting Clean Familiarization WOD 5 Rounds – 18 Minute Cap 20 Barbell Back Squat 15 Push Up + Pull Across (50/35) 200 Meter Run
PrimusFit – Mon, Jul 3 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Power Clean Familiarization WOD 10 Rounds for Time 20 Sec Bike Sprint 10 Ring Rows 10 Push Press (45/35) 10 Sit Ups
Spartan Lite – Mon, Jul 3 Read More »
Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 Buy-in: 30 team linked arm sit-ups 4 rounds for time (u-go-I-go, split reps) 45 push-ups 18 thrusters (95/65) 3 rope climbs 300m Sled push (2/1) 1000m team barbell carry (same weight) 30 clean & jerks (155/105) (135/95)
PrimusFit – Sat, Jul 1 Read More »
Primus Fitness – PrimusFit Weightlifting Deload Deadlift 5 x 5 @ 50% WOD 3 RFT: – 15 Burpees – 20 RKBS (70/53) – 15 Pull-ups – Max Row Meters in 2 Minutes *Score= Time/Total Row Meters*
PrimusFit – Fri, Jun 30 Read More »
