Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Deadlift 2 x 5 @ 80% WOD EMOM 20 1. 100m Run + Max Air Squat 2. 15 Push Ups + Max Spider Planks 3. 15 Ring Rows + Max Jump Rope 4. Rest
Spartan Lite – Mon, Nov 7 Read More »
Primus Fitness – PrimusFit Anything you can do, I can do better (Annie Partner Format) (Time) 115/75 Power Clean Ladder- Perform one more rep than your partner did in the previous round until both partners do not complete the next round. Each rep takes a second off your Annie time. solo athletes may rest the time it took
PrimusFit – Sun, Nov 6 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 30 linked arm sit-ups 1000m equipment carry – Barbell (95/65) + hammer Inside gym – Power Clean Destruction: 60 cleans (95/65) 30 cleans (115/75) 18 cleans (135/95) 9 cleans (155/105) All 3 working at once: 300 hammer strikes 300 tire step-ups 300 push-ups 1000m
PrimusFit – Sat, Nov 5 Read More »
Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Warmup overhead squats for 15 minutes to a medium/heavy single Conditioning: 4 min x 4 sets * 15/12 cals any machine * 10 overhead squats (95/65) * 20 ball slams (20/15) Rest remainder of the set
PrimusFit – Fri, Nov 4 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD
Spartan Lite – Fri, Nov 4 Read More »
Primus Fitness – PrimusFit WOD 50 tire step-ups 50 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 10 PVC shoot throughs 30 hammerstrikes Then: 100m KB farmers carry (53/35) 400m run 100m KB farmers carry (53/35) 400m run 100m KB farmers carry (53/35) 50 Russian twists (20/15) RX+: Vested
PrimusFit – Thu, Nov 3 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Press 4 x 8 @ 75% WOD 9 minute EMOM (3 sets) 10 in and outs (15/10) + 10 mountain climbers 8-10 handstand pushups 1 rope climb 5 minute break. Strongman Sprints – 2 rounds per person: 3 deadlifts (225/145) Heavy bag sprint across
PrimusFit – Wed, Nov 2 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Press 3 x 8 @ 75% WOD Teams of 2 3 RFT P1 – 200m Run P2 – 10 Deadlift (135/95) + 10 Push Ups + Max Plank Switch P1 – 100m OH Plate Carry P2 – 10 S2OH (95/65) +
Spartan Lite – Wed, Nov 2 Read More »
Primus Fitness – PrimusFit WOD 8 minute EMOM 1-4: 2 cleans (light) 5-8: 1 clean (med to heavy) Partners WOD (u-go-I-go) – 38 min time cap 1000m row (split) 50 box jumps (24/20) 50 AKS (53/35) 50 bar facing burpees 50 thrusters (95/65) 50 DB snatches (50/35) 1000m row (split) 2’ rest 10 rounds (one
PrimusFit – Tue, Nov 1 Read More »
Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD 3 rounds for time – 20 min cap 40 sit ups 30 push-ups 20 pull ups 10 front rack lunges (95/65) 5’ rest Finisher – 2:30 cap 25 KB swings (53/35) 25 burpees
PrimusFit – Mon, Oct 31 Read More »
