Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 Heavy Power Clean 20 Minutes Build Up to a Heavy Single WOD Baby Its Cold Outside AMRAP 20 3 Devil Press 6 AKBS 9 Wall Ball 12 Ring Rows 15 V Up 200m Run
Spartan Lite – Mon, Dec 19 Read More »
Primus Fitness – PrimusFit PrimusFit 10:00 AMRAP Combined weight 1RM clean & jerk 1’ rest 9:00 AMRAP 50m sled push (2/1) 10 American KB swings (53/35) 1’ Rest 8:00 AMRAP 6 toes to bar 6 push-ups 1 rope climb 1’ Rest 7:00 AMRAP 3 thrusters (95/65) 6 burpees 3 thrusters (95/65)
PrimusFit – Sat, Dec 17 Read More »
Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit 4 rounds x 4 minutes to complete 15/13 cals any machine 5 deadlifts (185/125) 25 double unders (2:1 singles) 10 Handstand push-ups Rest remainder of each set. Rx+: 225 or more on deadlifts and 45 double unders Cooldown: 1K
PrimusFit – Fri, Dec 16 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 4 rounds x 4 minutes to complete 15/13 cals any machine 5 deadlifts (135/95) 25 double unders (2:1 singles) 10 Seated Z Press (25s+/15s+) Rest remainder of each set. Rx+: 225 or more on deadlifts and
Spartan Lite – Fri, Dec 16 Read More »
Primus Fitness – PrimusFit PrimusFit 50 hammer strikes 400m run with hammer 100m walking lunges 100m KB farmer carry (53/35) 400m run with hammer 50 tire step-ups 3 rounds of 10 man makers 20 russian twists 20 ball slams 100m KB farmers carry 50 hammer strikes 400m run with hammer Rx+: Vested
PrimusFit – Thu, Dec 15 Read More »
Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit Partner WOD – (split reps) – 38′ cap 20 Tire flips 50 push press (95/65) 50 Pull-ups 50 Partner ball-toss sit-ups (20/15) 400m sled push (45/25) 1’ planking 30 Burpee box jumps (24/20) 30 Toes to bar 30 Thrusters
PrimusFit – Wed, Dec 14 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 24 Minute AMRAP Teams of 2 500m Row Each (Together) P1 – 15 Ball Slam + 5 Rope Pulls P2 – 15 AKBS + 5 Burpees Switch P1 – 20 Push Ups + 15 Sit Ups
Spartan Lite – Wed, Dec 14 Read More »
Primus Fitness – PrimusFit PrimusFit 10 minute EMOM Minutes 1-7- 2 full cleans (light to medium) Minutes 8 – 10 – 1 full clean (heavy) 1 minute break 6 minute EMOM (2 sets of the below) 50m KB farmer’s carry 10 ball slams 10 AKS (53/35) 5 minute break. Strongman Sprints – 2-3 rounds per
PrimusFit – Tue, Dec 13 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week 20 Minute Olympic Lift Practice WOD On Mondays we Squat 4 RFT 200m Run 15 Back Squat (75+/55+) 12 Hanging Knee Raise 10 4 ct Mountain Climber 8 Power Clean (75+/55+)
Spartan Lite – Mon, Dec 12 Read More »
Primus Fitness – PrimusFit Weightlifting Rest Week 20 Minute Olympic Lift Practice Ask Coach for cues. PrimusFit 4 rounds – 20 min cap 200m run 5 clean & jerks 10 Lateral burpees over bar 60 second wall sit 5 minute rest Finisher – 3 minute cap 3 rounds 10 Wall balls 10 DB snatches
PrimusFit – Mon, Dec 12 Read More »
