Primus Fitness – PrimusFit View Public Whiteboard HERO WOD Modified Partner Sean Hanley w/chipper 3k row at the top of every minute each partner does 3 lateral jump over burpees before switching. after completing 3k on the rower teams will then split reps for the following chipper 80 hammer swings 70 wall balls 60 ball […]
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Wod 21-15-9 Russian KBS (53+/35+) Ring Row Weighted Step Up Run 400m After each Round
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 21-15-9 HEAVY RKB RING ROWS Weighted Step ups 400m run after each round Blue pill/scale 21-15-9 burpees bent rows 200m to start each round 30 sec plank to finish each round
everything is awesome Read More »
Primus Fitness – PrimusFit Metcon (Time) Buy in: 3000m row (split meters) 3 rounds each (relay style) -8 AKBS (53/35) -8 pull-ups 800m run together 3 rounds each -5 snatches (95/65) -8 toes-2-bars 400m run together 21-15-9 each YGIG Thrusters (95/65) Burpees 200m run together
PrimusFit – Sat, Aug 27 Read More »
Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 8 @ 75% Jerk 3 x 3 @ 65% AMRAP 16 (AMRAP – Rounds and Reps) 8 T2B 8 Deadlifts (185/125) 8 Lateral Burpee over Bar 1 Bear crawl (down & back gym)
PrimusFit – Fri, Aug 26 Read More »
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD AMRAP 16 8 T2B 8 Deadlifts (135/95) 8 Lateral Burpee over Bar 1 Bear crawl (down & back gym)
Primus Fitness – PrimusFit Boulder Training (Time) 800m Run 100 step ups 400m sled push (2/1) 50 Glute Bridges ( hold DB at hip 45+/35+) 50 Single Leg Alt Vups 400m sled push (2/1) 100 Step ups 800m Run Boulder People 1 Mile Run 100 step ups 400m sled push (2×45/45+25) 50 Glute Bridges (
PrimusFit – Thu, Aug 25 Read More »
Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% Snatch 3 x 3 @ 65% Metcon (AMRAP – Reps) AMRAP 20 7 Box Jumps 7 Pull ups 7 P Snatches 75/55 * Every 5 Minutes (starting at 0:00) Rx: 400m run Sx: 200m run
PrimusFit – Wed, Aug 24 Read More »
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD The Price of Friendship 3 RFT (22 Minute Cap) P1 – 100m FC(53/35) P2 – 15 Push Ups + 15 Box Jumps + Max V Up Switch P1 – 100m
Primus Fitness – PrimusFit Dynamic Warm Up EMOM 9 -100m run -10 air squats + 5 Hollow rocks -8 RKBS + 8 push ups WOD Teams of 2-split reps 120 DUBs (2:1) 100 sit ups 80 AKBS 53/35 60 Goblet Squats 40 Burpees 200m Sled push together 3/2 40 Burpees 60 Goblet Squats 80 AKBS
PrimusFit – Tue, Aug 23 Read More »
