WELCOME TO THE

Primus Fitness

WORKOUT OF THE DAY

92622SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Attempt or Squat 5 x 5 @ 50% of 1RM

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Monday 926

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 Rep Max Attempt Alternate: Clean 5 x 1 @ 90% What comes around goes around

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923SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD

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Fri 9/23/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadllift 2 x 1 @ 95% Jerk 3 x 1 @ 85% Conditioning Conditioning – 20 minute

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Thurs 9/22/2022

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

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Wed 9/21/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 16 minute EMOM * 1 squat clean (medium to heavy) * 10 dips + 5 sit-ups *

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Tues 9/20/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2

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919SL

Primus Fitness – Spartan Lite View Public Whiteboard WOD Almost Forgot AMRAP 18 250m Row 10 Ball slams 12 Push Ups 15 leg Lifts 50m

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Mon 9/19/2022

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

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91622SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD

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91422SL

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90% WOD Teams of 2

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91222

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 3 x 3 Squat @ 90% 6 x 1 Clean @ 80% WOD For Time 1k Row

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Carefree

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD AMRAP 18 200m

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Quickly

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Snatch 3 x 3 @

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Scrambler

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time 400m Run 100m Sled (4/3) 50 Step Ups 3 Tire Flips 400m Run 200m

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9722SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD

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Classic

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 85% Clean 3 x 3 @ 75% WOD For Time 3 –

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Can’t Wear White

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 15 Minutes WOD Teams of 2 P1 will Exercise P2 Will do the cardio Switch after designated

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Labor(s) Day

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board, or do your own. WOD Twelve Labors of Mikeules. 1000m Run 30 Pull Ups 100

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9222SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting Squat 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD 5 RFT

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83122SL

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD Sweetness AMRAP 20

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NasFit

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 5 @ 80% Snatch 3 x 3 @ 70% Barbell Warm Up

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just keep rowing

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

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everything is awesome

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

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82922SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Wod

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82622SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

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82422SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

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82222SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

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Sat 8/20/2022

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

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81922 SL

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

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Fri 8/19/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 2 x 8 @ 70% Jerk 3 x 3 @ 70% Conditioning 8 min Skills EMOM

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Thurs 8/18/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training RX 400m sandbag carry 12 tire flips 1000m run 400m empty sled

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81722SL

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

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Wed 8/17/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 8 @ 70% Snatch 3 x 3 @ 60% Conditioning Conditioning – 15 min

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Tues 8/16/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 10′ Dynamic Warmup (40″ on / 20″ off) High knees Jumping jacks Mountain climbers Flutter kicks Static

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Mon 8/15/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Squats 3 x 8 @ 70% Clean 3 x 3 @ 60% Conditioning 8 min

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81522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 8 @ 65% Deadlift 2 x 6 @ 65% WOD

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400m sled (2/1) 60 P Cleans (135/95) 60 Pull-Ups 90 Pull over crunch (40+/30+)

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 3 x 6 @ 65% Jerk 3 x 3 @ 55% WOD AMRAP 10

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD 100/80 Cal row 60 Single DB Box Step-ups 40 Single DB C&J 200 m Double DB Farm

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81022SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD

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Wednseday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 6 @ 65% Snatch 3 x 3 @ 55% WOD For Time

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 For time 1,000 m team run Rest. Class will start the WOD together Then…

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (Weight) Squats 3 x 6 @ 60% Cleans 3 x 3 @ 55% WOD AMRAP 3 40

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8522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 3 x 5 @ 50% Jerk 3 x 5 @ 50% WOD

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Next Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 5 @ 50% Jerk 3 x 5 @ 50% WOD 21-15-9 Power Snatch (95/65)

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Sugarloaf Mountain

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board Weightlifting 800m Run 50 Tire Step Overs 20 Push Ups 5 Pull Ups 15 Sit

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Could be Worse

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 50% (deload) Snatch 3 x 3 @ 50% (Full) WOD 4 Rounds

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8122SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat Deload 3 x 5 @ 50% Power Clean 3 x 3 Light/Medium

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72922SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 1 RM Or 5 x 5 WOD Five rounds for time of:

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Boulder Babies

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Choose your level Fight the Devil 1. No weight, empty sled 2 sandbag, 45/25 sled 3 95/65,

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72722

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 1 RM Attempt or 5 x 5 add 5lbs WOD 20 Minute

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Everything is awesome

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Attempt Conditioning Conditioning — EMOM 18 Odd Minutes — Ball Slams Even Minutes —

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No, you go

Primus Fitness – PrimusFit 100 Kettlebell Swings each for Time Every time you put the bell down, 6 Burpees each 26 minute cap Red Pill

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With a twist

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 RM Attempt Burner Barbell Warm up Conditioning Death by CJ with a twist Ascending ladder

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72522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Test or 5 x 5 Squat and Deadlift WOD Go

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Sat

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled Push 2/1 90 Sit Ups 75 Thrusters 95/65 60 T2B 10 synchro

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722SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Deadlift 5 x 5 Add 5 lbs from last

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Fri

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD For Time: 15-12-9-6-3: Power

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Thur

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 2x 50m sled drags 1/0 WOD 100 step ups 400m sled push 2/1 30 plank lifts (opp

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720 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Press 5 x 5 Add 5lbs from last week.

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Wed

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Chipper 100m bear crawl

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Tues

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 AMRAP 8:
 P1: Max SL V-ups 
P2: 100 Meter Sled Push (2/1) 2 Minutes

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718SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat and Deadlift 5 x 5 Add 5lbs from last week. WOD 21-15-9

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Mon

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD 4 Rounds:
 15/12 Cal

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Sat 7/16/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-in: Everyone working at once 25 Sit-ups each 25 burpees each 1000m sled push

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715SL

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press and Deadlift 5 x 5 Add 5lbs from last. WOD 4 x 5 minute rounds

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Fri 7/15/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning 4 x 5 minute

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Thurs 7/14/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – BOULDER BEAST TRAINING RX 1k run 1k loop empty sled push 100 tire step-overs 50

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71322SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5 x 5 Deadlift 5 x 5 Ad 5lbs from last week.

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