Primus Fitness – PrimusFit Warm Up WOD AMRAP 30 Teams of 2 800m Run Together P1 – 400m Sled (1/0) P2 – 20 RKBS (70/53) + 20 Push Press (95/65) + 10 Front Squat + 10 Pull Ups + Max Plank Switch 800m Row Each Together P1 – 200m SA FC + 200m OH Plate […]
PrimusFit – Tue, May 30 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry (54/35) 3 rope climbs L1: 115/65 L2: 135/95 L3: 155/105 Core cash-out: 2 rounds for quality 50 bicycles 20 supermans 10 in and outs Cool down: 1000m walk and think about life.
PrimusFit – Fri, May 26 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry (53/35) 5 rope pulls L1: 75/55 L2: 85/60 L3: 95/65 Core cash-out: 2 rounds for quality 50 bicycles 20 supermans 10 in and outs Cool down: 1000m walk and think
Spartan Lite – Fri, May 26 Read More »
Primus Fitness – PrimusFit WOD 8 min EMOM Split jerks from rack 1-6 – 2 jerks (light to medium) 6-8 – 1 jerk (heavier) 5 rounds x 4 minutes to complete 13/10 cals any machine 3 clean & jerks 10 ball slams 10 burpees Notes: Athlete’s choice on C&J load. Rest remainder of each set.
PrimusFit – Thu, May 25 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 5 @ 85% WOD AMRAP 22 Teams of 2 Buy In 400m Sled (2/1) P1 – Max Wall Sit P2 – 15 Push Ups + 10 Deadlift + 10 Box Jump Switch P1 – Max Jump Rope P2 – 15 V Up + 10
Spartan Lite – Wed, May 24 Read More »
Primus Fitness – PrimusFit Weightlifting Press 3 x 5 @ 85% WOD 12 min skills EMOM (4 sets) 1-2 rope climbs 7-8 HSPU 10 toes to bar Conditioning: 3 rounds – 12 min cap 200m run 10 hang snatches 20 military sit-ups L1: 75/55 L2: 95/65 L3: 115/75
PrimusFit – Wed, May 24 Read More »
Primus Fitness – PrimusFit WOD Partners WOD – Split reps, u-go-I-go 1000m row 80 AKB swings (53/35) 80 V-ups 50m walking lunges (both partners) 60 box jump overs 60 DB snatches 50m walking lunges (both partners) 40 thrusters (95/65) 40 burpees 1000m row 20 man makers 20 tire flips Notes: Both partners lunge at the
PrimusFit – Tue, May 23 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 3 x 5 @ 85% WOD 10 min AMRAP 100m run 5 pull-ups 10 push-ups 15 air squats Rest 3 min 4 min AMRAP 50m run 3 power cleans 10 wall balls (20/15) L1: 115/75 L2: 135/95 L3: 155/105
PrimusFit – Mon, May 22 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% WOD Sorry Im late Buy In – 200 Jump Rope then 3 Rounds for Time 10 DB Thrusters 15 AKBS 20 Sit Ups then Cash Out – 800m Run
Spartan Lite – Mon, May 22 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 – “Cowboy Up” Buy-in: 25 linked arm sit-ups 1000m Sled push (2/1) Stations, everyone working at once: 400m – 50 air squats each Cul de sac – 50 push-ups each End of Alley – 50 sit-ups each Back in gym – Relays, do full round 4 rounds
PrimusFit – Sat, May 20 Read More »
