WELCOME TO THE

Primus Fitness

WORKOUT OF THE DAY

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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Wed 7/13/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Deadlift 2 x 2 @ 90% Conditioning For Time – 20

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Tues 7/12/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 2 38 minute chipper AMRAP: 1000 run buy-in (both partners) then 90 partner ball-toss sit-ups

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Mon 7/11/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 2 @ 90% Press 3 x 2 @ 90% Conditioning MONDAY 10 min EMOM

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71122SL

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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Saturday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3 -1000m run -60 t2b -75 P Cleans @115/75, 135/95 -Murphy loop Team tire flip

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7822SL

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

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% Deadlift 2 x 3 @ 85% WOD AMRAP 18 500 m

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD 50-40-30-20-10 M. Sit-ups Front rack step back lunges 45/35 (barbell) Directly into… 5 Rounds 100 m Sprint

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Wednesday 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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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD 21-15-9 Deadlift 200 m

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 40 Thrusters 95/65 60 Ball slams 20/15 10 Tire flips 40 Cleans 115/75 60

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Walk This Way SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting 5 x 5 Press Deadlift WOD AMRAP 16 200m Run 5 Power Snatch

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Walk This Way

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD AMRAP 16 200m Run

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Thurs 6/30/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training 50 sit-ups 1K run 100 tire step-overs 1k run 80 tire step-overs

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62922SL

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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Fins

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Press 3 x 3 @ 80% WOD 3 Rounds for Time

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The Watchtower

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board WOD Teams of 2 35 Minute Cap Your goal is to make it to the

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SL The Wall

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

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The Wall

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 3 @ 80% Deadlift 2 x 3 @ 80% WOD The Wall 5 Rounds

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – U-go-I-go, relay style 2400 meter team row (split row) 4 rounds per teammate

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62422SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board (New Warm UP) Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon Every 5 min for

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 min AMRAP 1600/1300 meter row Max effort devils press (30+/20+) 2 min rest 8 min AMRAP

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62222 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Presss 5 x 5 Add 5lbs from last week. WOD Teams of 2

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 75% Deadlift 2 x 5 @ 75% Metcon 6 Rounds for time

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two 66 Front Squats (135/95) 66 KB sumo deadlift high pulls (53/35) 16 partner over

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62022 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 5×5 Add 5lbs from last week. WOD Summer Sunsets For Time 800m

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 5 @ 75% Press 3 x 5 @ 75% Metcon 21-15-9 Snatches T2B Hand

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Dirty Saturday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 3-split reps To 800-Equipment Carry (KB 53/35) 150 Kettlebell Swings & 150 lunges Carry back

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61722 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD For Time: 700

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter

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Thursday OGFIT

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast WOD 1 mile run 400m sled push (45/25) 80 tire step-overs 50 push-ups

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61522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5×5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 
400m run
 21 Lateral

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8

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61322SL

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

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds

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61022 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup –

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61022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning

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Thurs 6/9/2022

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)

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6822SL

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

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Wed 6/8/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go)

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Tues 6/7/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups *

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Mon 6/6/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning

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6622 SL

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

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6322SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last weeks lift. WOD 75

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 50% WOD 75 OHS 95/65 Every 3:00 (Starting at 0:00) 400m run

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row

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6122 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5Lbs from last weeks lift. WOD Teams of

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 100 DL 135/95 90 DB Snatch 50/35 80 M. Sit-ups 70 Hang power cleans

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