Primus Fitness – PrimusFit Here Comes the Hotstepper (No Measure) Warm up 4min on bike or rower at own pace 10 push ups 10 lunges

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift WOD Wednesday my

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 1RM Attempt or 15 Minute Free Lift Telenovela Heartthrob (No Measure) 12min EMOM

Primus Fitness – PrimusFit California Dreamin (partner edition) (No Measure) 4 rds each of the following couplets L2 is 5 rds (switch and complete both

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 1RM Attempt or 15 Minute Free Lift WOD AMRAP

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 1RM Attempt or 15 Minute Free Lift Get it right, get it tight

Primus Fitness – PrimusFit WOD Teams of 2 or 3 Buy-in: 1200m row 1000m sled push (2/1) 400m: 40 air squats each (go at same

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 3 x 1 @ 95% WOD 5 sets of

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 3 x 1 @ 95% WOD 5 sets of 3 minutes 8 overhead

Primus Fitness – PrimusFit WOD “Beach Body 2” Buy-in: 1000m any machine 4 rounds of 100m KB farmer’s carry Walking lunges w/overhead plate (45/25) 20

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% Power 2 x 1 @ 95% Split WOD

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 2 x 1 @ 95% (power) 2 x 1 @

Primus Fitness – PrimusFit WOD Weightlifting warm-up 8 min EMOM 1-5 : 2 C&J (light weight) 6-8: 1 C&J (medium weight) Partner WOD – (split

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 3 x 1 @ 95% WOD 21 – 15

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Clean 3 x 1 @ 95% WOD Conditioning – 18 min cap Buy-in: 25

Primus Fitness – PrimusFit WOD Teams of 2 or 3 25 partner linked arm sit-ups 10 burpee box jump overs each 15 barbell lunges each

Primus Fitness – Spartan Lite WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10 v-ups * 10 ball slams Conditioning

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% WOD 12 EMOM * 1 full snatch (medium weight) * 10 dips + 10

Primus Fitness – PrimusFit WOD Warmup – 12 minutes Bench press work up to a medium heavy triple Conditioning: “Beach Body” 800m run 10 tire

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% Power 3 x 2 @ 85% Split WOD

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 90% (power) 3 x 2 @

Primus Fitness – PrimusFit WOD Partner WOD – Split reps, U-go-I-go “Spring Break 2023” 38 min AMRAP Buy-in: 1000m Run 40 thrusters (95/65) 80 box

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans (Full) @ 85% EMOM 8 1 Power Clean + 1 Hang Clean WOD

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean @ 85% EMOM 8 1 Power Clean + 1

Primus Fitness – PrimusFit 9am WOD Teams of 3 Split reps 1000m run Then 3 Rounds:(Split Reps, You go I go) 60 DB Snatches (50/35)

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch EMOM 8 2 Reps @ 80% WOD WOD -3

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch EMOM 8 @ 70% 1 Power Snatch + 1 Hang Snatch + 1

Primus Fitness – PrimusFit WOD Accessory work -16 min EMOM- • 8-12 Inverted Bar Rows • 5-10 Strict Dips • 8-12 Barbell Curls • 30

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 3 x 2 @ 90% (Power) 3 x 2 @

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks EMOM 8 1 – 4 = 2 Power Jerks @ 85% 5 –

Primus Fitness – PrimusFit WOD Teams of 2 – Split Reps (You go I go) 30 MIN AMRAP: ⁃ 200m KB Suitcase Carry (53/35) ⁃

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans EMOM 5 2 Full Cleans @ 80% WOD WOD: For Time: ⁃ 1K

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Cleans EMOM 8 2 Power Cleans @ 80% WOD Easin

Primus Fitness – PrimusFit WOD Teams of 3 For Time 400m Team Run 30 Pull Ups 45 Power Cleans (135/95) 60 Front Squat 200m Team

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch 3 x 3 @ 80% WOD The Quick and

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 3 x 3 @ 80% WOD The Quick and the Dead 2 1000m

Primus Fitness – PrimusFit WOD The Good the Bad and the Ugly For time – RX: 100m Run 5 Thruster (95/65) 100m FC (53/35) 5

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 3 x 2 @ 85% Power 3 x 2 @

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 3 x 3 @ 85% (Power) 3 x 2 @ 80% (Split) WOD

Primus Fitness – PrimusFit WOD Tombstone 4 Rounds for Time 35 Minute Cap 10 Tire Flips 15 Step Ups 50m Walking Lunge 6 Turkish Get

Primus Fitness – Spartan Lite Warm Up Weightlifting Squats 3 x 3 @ 75% Power Cleans 3 x 3 @ 80% WOD High Noon 5

Primus Fitness – PrimusFit Weightlifting Squats 3 x 3 @ 75% Cleans 3 x 3 @ 80% WOD High Noon 5 Rounds For Time 200m

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 75% Power Snatch @ 70% EMOM 8 1 wide grip Deadlift into

Primus Fitness – PrimusFit Weightlifting Deadlift 3x 3 @ 75% Snatch @ 70% EMOM 8 1 Wide grip deadlift into touch n go full snatch

Primus Fitness – PrimusFit WOD Thursday’s Thursday For Time 500m Row 10 Devil Press (35/20) 20 Reverse Burpee 30 Wall Ball (20/14) 40 Sit Up

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 80% (Power) 3 x 1 @

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 3 x 2 @ 80% (Power) 3 x 1 @ 75% (Split) WOD

Primus Fitness – Spartan Lite Weightlifting Squat 3 x 3 @ 75% Power Cleans EMOM8 2 Power Cleans 75% WOD Artful 3 Rounds For Time

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans @ 70/80% EMOM8 Deadlift into Touch and Go Clean (full) WOD 4 RFT

Primus Fitness – PrimusFit WOD Teams of 3 1K RUN 75 PULL UPS 75 DIPS 90 KBS 53/35 90 DL 225/155 185/125 150 M SITUPS

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch EMOM 8 1-4 – 2 Snatch (Squat) @ 65% 5-8 – 1 Snatch

Primus Fitness – PrimusFit WOD Warm up -5 cone suicide sprint 25 Back Squats 50 lateral step ups -15 tire flips 20 HPC 50 Superman’s

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk EMOM 8 2 Jerks @ 75% WOD Teams of 2

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks EMOM 8 2 Jerks (Split) @ 70% WOD 3 Rounds For Time: 10

Primus Fitness – PrimusFit WOD Teams of 2 60 cal row 60 T2B 40 DL 225/155 or 185/125 200 DUBS 60 cal row 200 DUBS

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Cleans EMOM 8 1-4 – 2 Cleans (Power) @ 65%

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans EMOM 8 1-4 – 2 Cleans (Squat) @ 65% 5-8 – 1 Clean

Primus Fitness – PrimusFit Old skool (No Measure) Team of 4 300m Equipment Carry (Kettlebell) 200 Kettlebell Swings (53/35) 300m Equipment Carry 24 Tire Flips

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlifts 3 x 3 @ 70% Power Snatch EMOM 10 Single Power Snatch 75% WOD AMRAP 20

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 70% Snatch EMOM 10 Single Full Snatch 75% WOD AMRAP 20 8 Pull Ups 10

Primus Fitness – PrimusFit WOD Blame Alicia 2 Bear Complex Boogaloo AMRAP 40 5 Deadlift (75/55) 5 HPC 5 Front Squat 5 Push Press 5

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 70% Jerk EMOM 10 Split Jerk 75% WOD Back to Back AMRAP

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 70% Jerk EMOM 10 Split Jerk 75% Mid Distance MetCon (No Measure) 4 RFT L1

Primus Fitness – PrimusFit Sprints and Grip Strength (No Measure) Partners 400 m bar carry + Farmers Carry split work as needed then ONLY one

Primus Fitness – Spartan Lite Warm Up Weightlifting Squats 3 x 3 @ 70% Power Cleans EMOM 10 Single Power Clean 75% WOD For Time

Primus Fitness – PrimusFit Weightlifting Squats 3 x 3 @ 70% Cleans EMOM 10 Single Full Clean 75% 4RFT (No Measure) Spartan Lite 8 Cal

Primus Fitness – PrimusFit WOD Conditioning: 21-15-9 Devil Press (35/25) PVC Shoot throughs 50m walking lunges between rounds Cash-out for quality: 3 rounds 30 Russian

Primus Fitness – PrimusFit WOD 10 minute EMOM Minutes 1-7- 2 full snatches (light to medium) Minutes 8 – 10 – 1 full snatch (heavy)

Primus Fitness – PrimusFit PrimusFit 2 rounds – 25 min cap 16 DB snatches (50/35) 19 ring rows 16 overhead squats (95/65) 19 lateral barbell

Primus Fitness – PrimusFit PrimusFit 15 minutes clean & jerk practice Teams of 2 – Split Reps AMRAP 32 min 400m run 40 box jumps

Primus Fitness – PrimusFit Everything is awesome (No Measure) 3×3 squats at 85% 6×3 empty bar snatch balance 4 Rounds – 18 min cap 20

Primus Fitness – Spartan Lite 2k Row (Time) Max Effort 2k RowKB School Farmery Carry 100m 15 RKBS 15 Goblet Squat Farmer Carry 100m 15

Primus Fitness – PrimusFit Garbage (No Measure) 5RFT 20 cal Assault sprint 15 sit ups 10 S2OHL1 3Rds 65/45 L2 4rds 95/65 L3 5 Rds

Primus Fitness – PrimusFit 25 the hard way (No Measure) 25 wall balls 25 burpees 25m Farmer carry bars heavy 25m sled sprint 3/2 25

Primus Fitness – PrimusFit 21-15-9-6-3 (No Measure) Hang power clean Air squat Push ups

Primus Fitness – PrimusFit 2k Row (Time) Max Effort 2k RowEach. Jennifer (AMRAP – Rounds) AMRAP in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1

Primus Fitness – PrimusFit Just bad (No Measure) 4 rft 20 sec assault sprint 8 thruster 6 burpee over barNo penalties for Row scale,bike recommended

Primus Fitness – PrimusFit Wod (No Measure) Teams of 3 Buy in: 1k sled push 2/1 800m Equipment Carry/run (Kettlebell) @ turn around 150 Kettlebell

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 @ 75% Snatch 5 x 3 @ 60% WOD 100 m run before eachround in A

Primus Fitness – PrimusFit WOD 200 m timedsprint x 3 rest 1min between 6 min emom Evens 6 pull ups Odds: 8 RKBS then Big

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerk 5 x 3 @ 60% WOD

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerk 5 x 3 @ 60% WOD Grizzly 8 Rounds for Time 30m Bear

Primus Fitness – PrimusFit WOD Burn After WODing For Time 1000m Run 5 Rounds of: 10 Wall Balls 8 Pull Ups 6 Box Jump 4

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans 5 x 3 @ 60% WOD Fairchild For Time 1000m Row 5 Push

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Clean 5 x 3 @ 60% WOD Fairchild For Time

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 75% Snatch 10 x 1 65-75% WOD Lil Chief AMRAP 18 200m Run 7 SA Snatch

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 75% Power Snatch 10 x 1 65-75% WOD Lil Chief AMRAP 18 200m

Primus Fitness – PrimusFit It’s not the worst thing we’ve done (No Measure) AMRAP 7 Minutes 10 HPC115/75 8 chest-to-bar pull-ups 2 min rest AMRAP

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 75% Jerks 10 x 1 @ 65-75% Rest Between Sets WOD Teams

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 75% Jerks 10 x 1 @ 65-75% Rest Between Sets Don’t look back (No Measure)

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 75% Power Cleans 10 x 1 @ 65-75% Rest Between Sets WOD

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 75% Cleans 10 x 1 @ 65-75% Rest Between Sets New Me (Time) 50 air

Primus Fitness – PrimusFit WOD Teams of 3 Buy in: 23 synchro burpees 2023m row (675 each) (one rests, one planks) 60 T2B 75 DL

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift Warm Up 3 x 3 Med Heavy Power Snatch 20 Minutes Work to a Heavy Single

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 3 Med Heavy Snatch 20 Minutes Work to a Heavy Single WOD Wod 4 RFT 8 hang

Primus Fitness – PrimusFit WOD 400m sled push (2/1) 15 P Snatches 95/65 100 air squats 15 tire flips 100 weighted Russian Twists (25/15) 1-ct

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat Warm Up 3 x 3 Med Heavy Power Clean 20 Minutes – Work to heavy Single

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 Med Heavy 20 Minute Cleans – Work to heavy Single WOD 3 Rounds For TIme: 21

Primus Fitness – PrimusFit WOD Teams of 2 split reps 2000m row 90 Sit ups 80 AKBS 53/35 70 Box Jumps (24/20) 60 Pull ups