Primus Fitness – PrimusFit 12 Min EMOM/Warmup 1. 5 Pushups + 10 Air Squats + 50m Jog 2. 45 Sec Hollow Rocks 3. 1 Min Battle Ropes 4. Rest WOD 20 Min AMRAP: 3-6-9-12-15-etc… – Lateral Bar Hops – Power Cleans (Rx 135/95) *48ft Bear Crawl after each round* *3 Min Rest* For Time: 15-12-9-6-3 […]
PrimusFit – Thu, Jun 22 Read More »
Primus Fitness – PrimusFit Weightlifting Press- 1RM WOD Tabata 4 min on: 1 min off x 4 Rounds – 30 Dubz (1:1 Singles) – 20 Push Jerks -10 Box Jump Overs – Max Cal Row w/remaining time *Score is Total Cals* Push Jerk weight- Rx 115/75, Rx+ 135/95 Box Jump height- Rx 24/20, Rx+ 30/24
PrimusFit – Wed, Jun 21 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 1RM WOD The Rain of Pain Falls Neatly on the Plain AMRAP 22 Tof2 500m Row Together P1 – 15 Ball Slams + 15 Push Press + 15 Hanging Knee Raise P2 – 15 Goblet Squat + 15 Push Ups + Max Burpees Switch 100 Jump
Spartan Lite – Wed, Jun 21 Read More »
Primus Fitness – PrimusFit WOD Metcon Split reps You go I go -100 Sit Ups -90 Ball Slams (20/15) -80 4ct Flutter Kicks -70 Cauldron (25/10) -6 Rope Climbs (2:1 rope pulls or 2:1 rope clamp attempts) -1000m Run -6 Rope Climbs -70 Cauldron -80 4ct Flutter Kicks -90 Ball Slams -100 Sit Ups
PrimusFit – Tue, Jun 20 Read More »
Primus Fitness – PrimusFit Weightlifting Squats- 1RM WOD For Time: – 50/40 Cal Bike – 800m Run – 40 Wall Balls (20/14) – 20 Burpees
PrimusFit – Mon, Jun 19 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Test – Squat 1RM WOD Phone It In EMOM 20 1. 100m Run + Max Wall Sit 2. 15 AKBS + 15 Sit Ups 3. 25m Bear Crawl + Max Plank 4. 10 Push Ups + 10 Ring Rows
Spartan Lite – Mon, Jun 19 Read More »
Primus Fitness – PrimusFit 9am WOD Teams of 3 – 400m Team Equipment Carry (All working, All Reps) • KB (53/3515 • Barbell (95/65) @200 Partner 1- 20 AMKBS Partner 2- 15 Power Cleans Partner 3- 10 Burpees @400 Partner 1- 10 Burpees Partner 2- 20 AMKBS Partner 3- 15 Power Cleans @800 Partner 1-
PrimusFit – Sat, Jun 17 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 1 @ 95% WOD 5 RFT: – 15/12 Cal Bike – 10 Burpees – 100m Farmer’s Carry (Rx 53/35, Rx+ 72/53)
Spartan Lite – Fri, Jun 16 Read More »
Primus Fitness – PrimusFit WOD Deadlifts 3×1 @ 95% OLY lifting 12 Mins to Build to a Heavy Set of 2 Snatches * Snatches can be Power or Squat WOD 4 RFT: – 15/13 Cal Bike or 20/18 Cal Row – 10 Burpees – 100m Farmer’s Carry (Rx 53/35, Rx+ 72/53)
PrimusFit – Fri, Jun 16 Read More »
Primus Fitness – PrimusFit Skill 8-10 min Rope Climb Progression/Practice WOD 2 Rounds For Time: – 800m Run – 3 Rope Climbs – 10 Tire Flips – 50 Hammer Strikes – 100m KB Front Rack Carry (53/35) – 200m Sled Push (2/1) – 10 Sandbag Over Shoulder – 25 Sandbag Squats – 100m KB Front
PrimusFit – Thu, Jun 15 Read More »
