Primus Fitness – PrimusFit WOD 10 min EMOM – Murph training (Cindy RD each minute) * 5 pull-ups * 10 push-ups * 15 air squats WOD – 20 minute cap 40 Double Unders 20 HSPU 20 T2B 30 Double Unders 15 HSPU 15 T2B 20 Double Unders 10 HSPU 10 T2B 10 Double Unders 5 […]
PrimusFit – Thu, May 4 Read More »
Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 75% WOD 21-15-9 Hang Power Snatches V-Ups 200m run after each round L1: 95/65 L2:115/75
PrimusFit – Wed, May 3 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 6 @ 75% WOD AMRAP 22 Teams of 2 Buy In 1000m Run then 100m Sled (2/1) Relay P1 – 10 Wall Balls + 10 Push Ups + 10 Sit Up P2 – 15 AKBS + 10 Ring Rows + 10 Leg Lifts Switch
Spartan Lite – Wed, May 3 Read More »
Primus Fitness – PrimusFit Wod Three 10 minute AMRAPs where one partner works at a time for two movements and both work together for the third movement. Partners switch for each round within the AMRAP. AMRAP 1: 10 minutes Partner A: 10 Alt. Single Arm DB Clean & Jerks (50/35) Partner B: 10 box jump
PrimusFit – Tue, May 2 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 75% WOD EMOM 20 Minute 1: Power Cleans, 60-70% 1RM Minute 2: Sit-ups Minute 3: Row, Calories Minute 4: Rest Work :40 each minute, use remaining :20 to transition to next movement.
PrimusFit – Mon, May 1 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 6 @ 75% WOD Mayflower 4 Rounds for Time 500m Row 15 Ball Slams 6 Rope Pulls 20 Spider Plank (1ct)
Spartan Lite – Mon, May 1 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You go I go – 1 mile team run *Stay on Pace with each other* *Leave at the same time, return at the same time* *2 Min Rest* 7 mins to build to a heavy complex of: -1 Power Snatch – 1 Snatch Balance –
PrimusFit – Sat, Apr 29 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held bear hug style (Rx+ 50m) – 30 American KBS 53/35 – 20 Goblet Squats 53/35 – 10 Sumo Deadlift High Pulls 95/65 25m= Full Length of gym 50m= Full length
PrimusFit – Fri, Apr 28 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held bear hug style (Rx+ 50m) – 30 American KBS 53/35 – 20 Goblet Squats 53/35 – 10 Sumo Deadlift High Pulls 53/35 25m= Full Length of gym
Spartan Lite – Fri, Apr 28 Read More »
Primus Fitness – PrimusFit Core Work Tabata 45s work: 15s Rest x 3rounds – Mountain Climbers – Planking Toe Taps – Right Side High Plank – Left Side High Plank – Bicycle Crunches – Superman’s – Russian Twist (No weight) Murph Prep 10 Rounds 2 Mins to complete – 10-20 Pushups – 20 Dubz (1:1
PrimusFit – Thu, Apr 27 Read More »
