Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadllift 2 x 1 @ 95% Jerk 3 x 1 @ 85% Conditioning Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups Ball slams 15-12-9 Cal row In and outs Box jump overs (24/20) 12-9-6 Cal row Burpees Thrusters (95/65)
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups or Ring Rows Ball slams 15-12-9 Cal row In and outs Box jump overs (20/16)
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 1000m sled push (45/25) 15 Box step-ups (24/20) 15 Burpee Pull-Ups 15 Push press (95/75) 15 tire flips 15 KB Swings (72/53) 15 Front rack lunges (95/65) 15 military sit-ups 15 push-ups 15 Thrusters (95/75) 1000m Run RX+: vested
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 16 minute EMOM * 1 squat clean (medium to heavy) * 10 dips + 5 sit-ups * 1 rope climb * 100m run 5 minute break. Finisher – “Back 9” Heavy front rack carry 2 front squats 3 deadlifts 2 front squats Heavy front rack carry Notes:
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD – 26 minute AMRAP Buy-in: 600m barbell carry (95/65) 20 Tire flips 70 Box step ups with Kettlebell (53/35) 30 man makers 70 Partner ball toss sit-ups
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3X 1 @95% Clean 3x 1 @85% Conditioning 12 minute AMRAP 12 wall balls (20/15) 10 PVC shoot throughs / 10 supermans Every 1 min including 0:00 do 1 clean & jerk (155/105) (135/95) Score rounds and reps. Notes: Alternate PVC shoot throughs and supermans every
Primus Fitness – Spartan Lite View Public Whiteboard WOD Almost Forgot AMRAP 18 250m Row 10 Ball slams 12 Push Ups 15 leg Lifts 50m FC
Primus Fitness – PrimusFit Old skool (No Measure) Teams of 3 400M Sled push 2/1 90 P Cleans (135/95) 60 Pull-Ups 90 Kettlebell Swings 53/35 50 Walking Lunges each (same time) 60 T2B 400M run 90 S2OH 135/95 90 V-ups 60 Deadlifts 225/155 50 Double-Unders each (same time) 90 Floor Press (135/95) 400M sled push
PrimusFit – Sat, Sep 17 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 3 @ 90% Jerk 3 x 3 @ 80% The light is heavy (No Measure) 10 RFT 15 air squats 20 DU 1 C & J @ 80% (should feel heavy, but controlled)
PrimusFit – Fri, Sep 16 Read More »
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD 10 RFT 15 air squats 40 Jump Rope 1 Power Clean @ 80% (should feel heavy, but controlled)
