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

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Jog 1 Snatch Warm Up Complex (3 x SW DL, SW High Pull, SW Turn Over)

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

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 200m Run Empty Barbell Bear Complex Mod (See Wod) 5 Power Clean (50% of WOd Weight) 5

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench

Primus Fitness – PrimusFit View Public Whiteboard Metcon Partner workout 2 Rounds for Time 26 Hand Release Push Ups 200m Run per Person 26 American

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 barbell thrusters 10 American kettlebell swings (your choice on weight) 100m run

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 Rounds for Time YGIG all reps Cal Row (21/17) 15 Power Snatches (95/65) 9 Box Jump

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats with a 2 second pause at the bottom 3,3,2,2,1,1 Build to a medium/heavy single 8’

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 *20 synchro burpees 120 Calorie Row (other 2 alternate planks) 120 Single leg Alt

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting warm-up for quality 20 box step-ups 20 lunges Full Snatches 2,2,2,2 Light to medium weight 8’ EMOM

Primus Fitness – PrimusFit View Public Whiteboard WOD AMRAP 30 PARTNER 1:
 800run PARTNER 2:
Max Rounds of “Strict Cindy” *pick up where your partner left

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Push

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 split reps 800m Run (forwards) 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 3,3,2,2,1 Build to a heavy single 8’ EMOM 1-5: 1 clean & jerk 6-8: 1

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 (split reps, u-go-I-go) 60 thrusters (95/65) 90 ball slams (20/15) 60 cleans (115/75) 90

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Warm-up overhead squats with PVC and barbell Overheard squats from the rack 3,3,3,3 Light to medium 8’

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 8’ EMOM 7-10 push-ups on the minute 200m easy run after EMOM is complete Conditioning: 800m run

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Seated

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 9’ EMOM dynamic warmup * 100m run * 10 plate ground-to-overheads + 10 situps * 10 barbell

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:

Primus Fitness – PrimusFit View Public Whiteboard 9am WOD Teams of 3 Buy-In: Bear crawl + roll slammer ball (20/15) Each teammate does it once

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 x 5 behind-the-neck snatch grip strict press 3 x 5 overhead squats from rack Barbell-only to

Primus Fitness – PrimusFit View Public Whiteboard WOD “Fatal 40” 400 m run 40 Ball slams 40 Hang power snatch 95/65 400 m run 40

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only warm-up 10 push jerks 10 split jerks Push jerks: 4,3,2,2,1,1 Build to medium-heavy single 8’

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 5RFT 60/45 cal row 20 T2B 18 Pull-ups 16 Squat cleans Split reps *Every

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 2,2,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time Teams of 3 Split Reps 1500m Team Row 100m Tireflip (go to 200m turnaround)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/leg 15 Push Ups 15 AKBS 5 Inch Worm 10

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Snatch balance practice 4,3,3,3,2,2,1 Notes: Since this is a new movement, can start as light as a

Primus Fitness – PrimusFit View Public Whiteboard WOD Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Board Warm Up Weightlifting Press 4 x 6 Superset Box Dips 4 x 10 WOD AMRAP

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Push press for quality 5,4,4,3,3,2 Build to medium/heavy double 8’ EMOM 1 clean + 2 jerks each

Primus Fitness – PrimusFit View Public Whiteboard WOD Solo or Teams of 2 Work:Rest 5 minute : 1 Minute Quarter 1 400m Run (together) 10

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,3 8’ EMOM Squat cleans 1-3: 3 reps 4-6: 2 reps 7-8: 1 reps Build

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8am WOD: Weightlifting: Deadlifts – Work up to heavy set of 10 Thrusters – Work up to

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Overhead squat warmup with PVC and empty barbell Overhead squats (from rack) 3,3,3,3 8’ EMOM 1 full

Primus Fitness – PrimusFit View Public Whiteboard Metcon 1,000 m Run 20 Devils Press (30+/20+) 100 m Side shuffle 10 Wall Walks 100 m Side

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality with empty barbell 10 strict press 10 push press 10 push jerk 10

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of Two ALL reps Filthy Fifty 50 box jumps (24/20) 50 pull ups 50 kettlebell swings

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats from rack: 3,3,3,3 For quality. Build up to a heavy triple and rest in between.

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 400M Sled push 2/1 90 P Cleans (135/95) 60 Pull-Ups 90 Kettlebell Swings 53/35

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 1 RM Test WOD 21-18-15-12 Cal row Ball slams P snatches 95/65 *1 rope climb between

Primus Fitness – PrimusFit View Public Whiteboard WOD -5 cone suicide sprint 50 Double DB RDL 30+/20+ 50 lateral step ups -15 tire flips 50

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Test WOD For Time & Load: *add weight each round 10 Clean and Jerks

Primus Fitness – PrimusFit View Public Whiteboard WOD Tue Team “Dog Fight” Teams of 2 ALL REPS (y-G-I -G finish the movement before going on)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Up 10 Pull Up 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 1 RM test WOD Starter: 31 birthday burpees Then 12 min AMRAP 10 alt front rack

Primus Fitness – PrimusFit View Public Whiteboard 8am WOD 3 rounds for quality: – 100m run – 10 Snatch grip strict press – 10 jumping

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlifts- 3×1 @95% WOD 3 rounds for time: – 30 American KBS 53/35 – 20 Russian Twist

Primus Fitness – PrimusFit View Public Whiteboard Skill 12 min Skill/Gymnastic practice Choose 2: – T2B – Rope climbs – Handstand/ HSPUs – Dubz WOD

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 9’ EMOM: – 100m row or run – 15 Ball Slams 20/15 – 10 Push Jerks +

Primus Fitness – PrimusFit View Public Whiteboard OLY lifting 6 min emom 1 complex each min of: – Snatch Grip Deadlift – Snatch Grip High

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3×1 @95% WOD “Fight gone bad” 3 Rounds For Total Reps in 17 minutes: – 1

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – split reps, u-go-I-go Buy in: 20 synchro burpees 150 wall balls (20/15) 1000m