Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU (2:1) 40 Step ups 20 P Snatches 75/55, 95/65 20 Pull-ups 10 HSPU (seated DB press) 10 Hollow Rocks
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU (2:1) 40 Step ups 20 P Snatches 75/55, 95/65 20 Pull-ups 10 HSPU (seated DB press) 10 Hollow Rocks
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last week (should be +20 lbs from start weight.) WOD 3 Rounds for Time 400m Run 10 Wall Balls 10 Slam Balls 100m Farmer’s Carry 10 V Ups 10 Russian Twist (2ct) 100m OH Plate Carry
Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds each: 6 Front rack lunges (95/65) 6 Pushups 2 x 100m sled sprints each (2/1) 4 relay rounds each: 5 G2O (135/95) 5 lateral burpee over bar 2 x 100m
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning Dynamic warmup – 16’ EMOM * 1 rope climb * Row 40 seconds * 10 reverse burpees * 10 heavy wall balls (25/20) Conditioning 2 rounds – 8’ cap 40
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup – 16’ EMOM * 1 rope climb * Row 40 seconds * 10 reverse burpees * 10 wall balls (15/12) Conditioning 2 rounds – 8’ cap 40 sit-ups 10 Pike Push
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength/Skill: 15’ establish a 1RM thruster OGFIT – Boulder Beast WOD 1000m run 400m sled push (45/25) 100 tire step-overs 400m sled push (45/25) 1000m run 100m walking lunges 50 tire step-overs Notes: No vests on this but can wear a camelbak or small backpack, whatever you
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go) Conditioning Condtioning: 5 x 4’ rounds 400m row 10 American KB swings (53/35) 10 lateral burpee over bar Rest remaining time Abtacular cashout: 3 rounds for quality 15 weighted situps
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week. WOD All About It Teams of 2 AMRAP 22 P1 – 50m Ball Chase P2 – Tire Flips Switch P1 – 200m Run P2 – 15 SA Snatch (30/20) + Max Spider Plank Switch
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups * 1-2 clean & jerks (light to medium) * 10 wall balls Partners WOD – 28 min AMRAP (split reps, u-go-I-go) 400m run 50 push-ups 40 Wallballs (20/15) 50 Partner ball
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last Week WOD 27-21-15-9 Calorie Row Push Ups Leg Lifts