Primus Fitness – PrimusFit WOD Warmup – 12 minutes Bench press work up to a medium heavy triple Conditioning: “Beach Body” 800m run 10 tire flips 100m sled push (2/1) 100m KB farmer’s carry 4 rounds of 250m any machine 5 bench press (155/105) (135/95) 25 sit-ups Then 80 hammer strikes 100m KB farmer’s carry […]
PrimusFit – Thu, Mar 9 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% (power) 3 x 2 @ 86% (split) WOD AMRAP 22 Teams of 2 500m Row Together P1 – 15 AKBS + 20 Weighted Step Up P2 – Max Sit Up Switch P1 – 10 Reverse
Spartan Lite – Wed, Mar 8 Read More »
Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% Power 3 x 2 @ 85% Split WOD “Lean & Mean” 4 rounds – 15 minute cap 10 Dumbbell snatches Walking lunges w/overhead plate (45/25) 7 Man makers 30 Double-unders Rest 5 minutes Finisher – 2:30 cap 3
PrimusFit – Wed, Mar 8 Read More »
Primus Fitness – PrimusFit WOD Partner WOD – Split reps, U-go-I-go “Spring Break 2023” 38 min AMRAP Buy-in: 1000m Run 40 thrusters (95/65) 80 box jumps (24/20) 80 American kettlebell swings (53/35) 800m row 40 power cleans (95/65) 80 partner ball toss sit-ups 80 push-ups 6 rope climbs 400m barbell carry Notes: Clock starts with
PrimusFit – Tue, Mar 7 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean @ 85% EMOM 8 1 Power Clean + 1 Hang Power Clean WOD 3 Rounds for Time 200m Run 10 Pike Push Ups 10 Pull Ups 45 Second Plank 1 Bear Complex – 5 Deadlift (95/65) – 5 Power
Spartan Lite – Mon, Mar 6 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans (Full) @ 85% EMOM 8 1 Power Clean + 1 Hang Clean WOD Conditioning – 16 min cap 30-20-10 Push press V-ups Lateral bar over burpees L1: 75/45 L2: 95/65 L3: 115/75
PrimusFit – Mon, Mar 6 Read More »
Primus Fitness – PrimusFit 9am WOD Teams of 3 Split reps 1000m run Then 3 Rounds:(Split Reps, You go I go) 60 DB Snatches (50/35) 30 Box Jumps (24/20) 15Thrusters (95/65 rx+ 115/75) Then 1000m Sled Push: @200- 50 synchro air squats @ 400- 30 Syncro pushups @800- 20 syncro burpee Push back to gym
PrimusFit – Sat, Mar 4 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch EMOM 8 @ 70% 1 Power Snatch + 1 Hang Snatch + 1 Snatch WOD WOD -3 Rounds- 1 min Each Station… ⁃ Max Pull-ups ⁃ Max Cal Row ⁃ REST ⁃ Max DB Step-Ups (DB Rx-50/35, Box Rx- 24/20) ⁃ Max Burpees
PrimusFit – Fri, Mar 3 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch EMOM 8 2 Reps @ 80% WOD WOD -3 Rounds- 1 min Each Station… ⁃ Max Pull-ups ⁃ Max Cal Row ⁃ REST ⁃ Max DB Step-Ups (DB Rx-35/20, Box Rx- 24/20) ⁃ Max Burpees ⁃ REST Score is
Spartan Lite – Fri, Mar 3 Read More »
Primus Fitness – PrimusFit WOD Accessory work -16 min EMOM- • 8-12 Inverted Bar Rows • 5-10 Strict Dips • 8-12 Barbell Curls • 30 sec Hollow Rocks WOD 20 min AMRAP: ⁃ 200m Run ⁃ 25m Tire Flip ⁃ 15/12 Cal Bike ⁃ 100m Sandbag Carry *Start wherever you’d like*
PrimusFit – Thu, Mar 2 Read More »
