Primus Fitness – PrimusFit WOD Teams of 3 Splits Reps You Go I Go For Time: – 1K DB Farmers Carry (40+/30+) – 15 Tire

Primus Fitness – PrimusFit Weightlifting Deadlift 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift every

Primus Fitness – PrimusFit Weightlifting WOD

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (L1 1/0, L2 2/1) With Remaining Time: – 200m Run –

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (1/0) With Remaining Time: – 200m Run – 21 RKBS (Rx

Primus Fitness – PrimusFit Red Pill WOD AMRAP 30 Buy In: 400m Sled Push (1/0) With Remaining Time: – 200m Run – 21 RKBS (Rx

Primus Fitness – PrimusFit Red Pill WOD Blue Pill WOD Conditioning Every 5:00 x 3 Rounds: – 800m Run Every 3:00x 5 Rounds: – 400m

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift

Primus Fitness – PrimusFit Weightlifting Bench Press 3-3-3-3-3+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set* *Lift

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 3 Rounds: – 400m Team Run – 30 Walking Lunges –

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 3 Rounds: – 400m Team Run – 30 Walking Lunges –

Primus Fitness – PrimusFit Weightlifting Back Rack Lunges 4-4-4-4-4+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set*

Primus Fitness – PrimusFit Weightlifting Back Rack Lunges 4-4-4-4-4+ *Add weight after each set* *Keep same weight for sets 4/5* *Max reps on last set*

Primus Fitness – PrimusFit WOD Every 1:30 x 10 Rounds – 5 Power Snatch (Rx 75/55, Rx+ 95/65) – 15 Sit Ups – Max Hand

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 2 ROUNDS 60 snatches (95/65) 90 ball slams (20/15) 90 situps 90 toes-to-bar 90

Primus Fitness – PrimusFit WOD 3 rounds 100m KB farmers carry 2 burpee pull-ups or bar muscle-ups 3 deadlifts 4 Handstand push-ups 3 rounds 100m

Primus Fitness – PrimusFit WOD 30 AMRAP 10 Tire Flips 10 PVC shoot throughs 20 DB snatches 20 ball slams (20/15) 200m sled push (2/1)

Primus Fitness – PrimusFit WOD 10-20-30-20-10: Calorie Row After each row:
 10 Shoulder to overheads 10 box jumps L1: 95/65 L2: 115/75

Primus Fitness – PrimusFit WOD Team of 2 (split reps, you-go-I-go) Buy-in: 1,000m team run 60 wall balls (20/15) 60 Hang power cleans (95/65) 60

Primus Fitness – PrimusFit WOD Team of 2 (split reps, you-go-I-go) Buy-in: 1,000m team run 60 wall balls (20/15) 60 Hang power cleans (95/65) 60

Primus Fitness – PrimusFit WOD 8’ EMOM (2 sets of the following) 10 heavy wall balls (25/20) 10 step-ups + 20 mountain climbers 2-3 full

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, you-go-I-go) 1500m team row 60 Box Jump overs 400m KB farmers Carry (53/35) 30 C

Primus Fitness – PrimusFit WOD 4 Rounds 100m run 5 Navy Seal Burpees 10 Toes-to-bar 4 Rounds 100m run 5 Handstand push-ups 5 front squats

Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double

Primus Fitness – PrimusFit WOD “The Big Chill” – 40 min cap 400m row 100 mountain climbers 90 jumping jacks 80 air squats 70 double

Primus Fitness – PrimusFit WOD 30 cal bike 400m run Directly Into 21-15-9:
 Shoulder to overhead Ball slams (20/15) L1: 95/65 L2: 115/75

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 1200m Row 100 push-ups 100 sit-ups 60 secs planking (both partners) 600m Row 50 Thrusters

Primus Fitness – PrimusFit WOD 3 RFT – 18 minute cap 400m run 20 DB snatches (50/35) 20 box jumps (24/20) 4 minute break Finisher

Primus Fitness – PrimusFit WOD Teams of 3 Buy-In: 10 min for each teammate to establish 1RM thruster Each teammate does 3 x 100m sled

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP (As Many Rounds and Reps As Possible in 12 Minutes) 7 Kipping

Primus Fitness – PrimusFit WOD 5 x AMRAP 3:00 – 30 Hollow Rocks – Power Cleans – Max Cal Row w/Remaining Time *2:00 Rest Between

Primus Fitness – PrimusFit Metcon (5 Rounds for weight) Every Minute on the Minute for 20 Minutes Min 1: 10-15 Burpees Min 2: 12 DB/Barbell

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 25 – 20 Front Squats (Rx 115/75, Rx+ 135/95) –

Primus Fitness – PrimusFit Metcon (6 Rounds for time) 6 Rounds 10 Barbell Power Clean & Jerk 200 Meter Run Suggestions Men: 95-115# Women: 65-75#

Primus Fitness – PrimusFit WOD For Time: – 15 Dips – 1000m Row – 15 Dips – 750m Row – 15 Dips – 500m Row

Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Snatches

Primus Fitness – PrimusFit Metcon (15 Rounds for time) 15 Min EMOM (Every Minute on the Minute for 15 Minutes) Minute 1: 5-8 Heavy-ish Barbell

Primus Fitness – PrimusFit METCON (Red Pill) (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your

Primus Fitness – PrimusFit METCON (Red Pill) (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your

Primus Fitness – PrimusFit Metcon (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your cardio!) 30

Primus Fitness – PrimusFit Metcon (12 Rounds for time) EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes) 6 Box Jump (24/20) 10

Primus Fitness – PrimusFit “Poseidon’s Trident” (Team Version) (3 Rounds for time) Teams of 2: Part 1: 40 Push Up Each – At the Same

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes

Primus Fitness – PrimusFit WOD Teams of 3 Buy-in: 20 team sit-ups 20 high-five team burpees 400m sled push (2/1) 90 pull-ups – (u-go-I-go, split

Primus Fitness – PrimusFit Metcon (No Measure) Choose a barbell or 2 KB for the entire workout Buy in and cash out with 400m equipment

Primus Fitness – PrimusFit stutter step (No Measure) 6 rounds 6 Wall Balls ( air squat scale) 100m run Then 6 Rounds 6 Man Maker

Primus Fitness – PrimusFit 21-15-9 (No Measure) 21-15-9 Hang power cleans Front rack lunges S2OH Then Accumulate 30 T2B or v-ups and 3 min of

Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From

Primus Fitness – PrimusFit 21 guns (No Measure) 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run/Row/Ski (or Bike 21

Primus Fitness – PrimusFit Saturdays are for complexes (Time) build to burpee/HPC ladder as a team 95/65 P1: 1 burpee + 1 clean P2: 2

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift Push it (push it) (Time) Buy in and cash out with 20 sit ups 4

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Deadlift

Primus Fitness – PrimusFit WOD Buy In: – 1000m Run 4 Rounds (Rx+ 5 Rounds) – 10/8 Cal Row – 8 Devil’s Press (35/20) –

Primus Fitness – PrimusFit TactiCal (No Measure) 5 Rds 10 cal row 8 Devil Press 6 box jumps

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 2 Heavy Unbroken Power Cleans 15

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Power Clean 15 Ball Slams.

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Strict Press AMRAP (AMRAP – Rounds and Reps) 18min AMRAP 5 Hang Power Cleans 95/65 10

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips

Primus Fitness – PrimusFit Chipper (No Measure) 80 Hammer Strikes 70 goblet squats 60 KBS 50 tire step ups 40 push ups 30 tire flips

Primus Fitness – PrimusFit Weightlifting 1 RM Test – Front Squat Frantic (Time) Up and Down the ladder reps 1-2-3-4-5–6-7-6-5-4-3-2-1 Thrusters 95/65 T2B RX +

Primus Fitness – PrimusFit WOD For Time Teams of 3 Split Reps You Go I Go Buy In: – 1000m Team Run – 1000m Sled

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – S2OH L1

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-70%* *Lift Every 2:00* WOD For Time: Rx 15-12-9-6-3 Rx+ 18-15-12-9-6-3 – Sit Ups – Push Jerks

Primus Fitness – PrimusFit Weightlifting Deload: Deadlift 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –

Primus Fitness – PrimusFit Red Pill WOD Modified “LUCE” HERO WOD 3RFT: *Vested if able* – 800m Run (Rx+ 1000m) – 20 Pull Ups –

Primus Fitness – PrimusFit WOD

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 16 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD EMOM 15 15 AMKBS (53/35) (Rx+ 20) 20 Hollow Rocks 1:00

Primus Fitness – PrimusFit Weightlifting Deload: Strict Press 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go AMRAP 30 – 20 Cal Bike – 20 DB Push Jerks

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You Go I Go 2 Rounds For Time: – 20 Cal Bike – 20 DB

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD AMRAP 12 3-6-9-12-15-etc -100m Run -Power Cleans (95/65) -T2B *2:00 Rest,

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD AMRAP 12 3-6-9-12-15-etc -200m Run -Power Cleans (95/65) -T2B *2:00 Rest,

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00* WOD 5 Rounds For Time -24 Air Squats -16 Bar Facing Burpees

Primus Fitness – PrimusFit Weightlifting Deload: Front Squat 10-8-8-6-6 *50-65%* *Lift Every 2:00*

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go -800m Team Run -15 Power Snatch (115/75) -30 Wall Ball (20/14)

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Red Pill WOD For Time: -800m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15)

Primus Fitness – PrimusFit Red Pill WOD For Time: -400m Run -400m Sled Push (45/25) -8 Tire Flips -30 Pull Ups -40 Ball Slams (20/15)

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Strict Press 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -60 Box Jumps (20/16) -60 RKBS (70/53) -1000/800m Row -50

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps You-Go-I-Go For Time: -500/400m Row -50 Box Jumps (20/16) -40 RKBS (70/53) -1000/800m Row -40

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 1,1,1,1,1+ *Increase weight after each set* * Max reps on the last set* *Use the same

Primus Fitness – PrimusFit WOD Teams of 3 – (Split Reps, u-go-I-go) 90 wall balls (20/15) 100m Team tire Flip + equipment carry @200m –

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same weight

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3+ *Increase weight after each set* * Max reps on the last set* *Use the same