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Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% Clean 3 x 3 @ 65% Wod 14 Min AMPRAP 2-4-6-8-10-etc Hand release push ups Calorie Row Double DB Thrusters (40+\30+) Score is Rounds & reps

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD EMOM 18 1. 100m Run + 15 Air Squats 2. 50m FC (53/35) + 15 Push Ups 3. 25m Bear Crawl + 10 V Ups 4. 15 AKBS + 15

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-In: Start at far end of gym, bear crawl to wall: 10 wall balls (20/15) Bear crawl back to start line Each teammate does it once 1000m sled push (2/1) * 400m: 40 air squats each (go at same time) * Cul de sac:

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 2 x 8 @ 70% Jerk 3 x 3 @ 70% Conditioning 8 min Skills EMOM Odds: 1 rope climb Evens: 1 split jerk from rack Conditioning: 21-15-9 Box jumps DB Snatches (50/35) + 1 rope climb 200m run

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 Deadlift 2 x 8 WOD 8 min Skills EMOM Odds: 1 rope climb or 3 Rope Pulls Evens: 1 split jerk from rack Conditioning: 21-15-9 Box jumps DB Snatches (40/25) + 1 rope climb or 3 Rope Pulls 200m

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training RX 400m sandbag carry 12 tire flips 1000m run 400m empty sled push 12 tire flips 400m sandbag carry 100m walking lunges 100 hammer strikes 50 push-ups RX+ 50 tire step throughs 400m sandbag carry 12 tire flips 1000m run 400m empty

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 8 @ 70% Snatch 3 x 3 @ 60% Conditioning Conditioning – 15 min total time 3 minutes to complete 220/200m row 10 PVC shoot through 10 weighted sit-ups (25/15) 3 minutes to complete 220/200m row 10 PVC shoot through 8 man makers 3

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 Press 3 x 8 WOD To2 Pick up where you left off. P1 – 200m Run P2 – Exercise Rep Count – 50 Exercises: Weighted Step Up (35/20) Ball Slam Hanging Knee Raise Power Clean (75/55) Push Ups Leg

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 10′ Dynamic Warmup (40″ on / 20″ off) High knees Jumping jacks Mountain climbers Flutter kicks Static hang from pull-up bar Ball slams Supermans KB swings Russian twists with ball Wall balls Conditioning: Partners WOD. All movements U-go-I-go and split reps except runs. Switch on the farmers

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 8 @ 65% Deadlift 2 x 6 @ 65% WOD Half Way Thru August AMRAP 10 200m Run 10 RKBS (70/53 or 53/35) 10 In and Outs (15/10) 10 Push Ups 2 Minute Break AMRAP 10 100 Jump Rope 8