Primus Fitness – PrimusFit Warm-up Dirt Teams of 2 Split Reps 1000m Row (Split) 100 Air Squats 90 Sit Ups 80 Push Ups 70 Walking

Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 3 @ 90% WOD Arm Rest 3 RFT 400m Run 5 Tire Flips 10

Primus Fitness – PrimusFit OLY Snatch 3 x 3 @ 90% WOD Arm Rest 3 RFT 400m Run 5 Tire Flips 10 Box Jump Overs

Primus Fitness – PrimusFit Warm-up WOD Tortilla For Time Teams of 3 Split Reps 800m Object Run (1 Hammer, 1 Wall Ball) 21 Tire Flip

Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 3 x 5 @ 85% WOD Peanut Butter Oatmeal For Time 21 – 15 – 9

Primus Fitness – PrimusFit OLY Overhead Squat 3 x 5 @ 85% WOD Peanut Butter Oatmeal For Time 21 – 15 – 9 Box Jump

Primus Fitness – PrimusFit Warm-up WOD Applesauce For Time 1000m Run 1000m Row 1000m Bike (.62 miles) then 3 Rounds 15 Wall Ball 15 Slam

Primus Fitness – Spartan Lite Warm-up Weightlifting Power Clean 3 x 5 @ 85% WOD AMRAP 22 Teams of 2 Buy In – 400m Sled

Primus Fitness – PrimusFit Warm-up OLY Clean 3 x 5 @ 85% WOD Squash 10 RFT 15 Sec Bike Sprint 10 RKBS 10 Push Ups

Primus Fitness – PrimusFit Warm-up WOD Spinach Teams of 2 Split Reps 1000m Row 20 Burpees 30 Pull Ups 40 Push Ups 50 Lunges 1000m

Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC (75+/55+) 12 V

Primus Fitness – PrimusFit Warm-up OLY Snatch 3 x 5 @ 85% WOD Peaches For Time 400m Run 18 HPC 12 V Ups 6 Pull

Primus Fitness – PrimusFit WOD Teams of 3 (u-go-I-go) 100 cal bike * Team accumulates 200 ball slams while one person bikes. Switch as needed.

Primus Fitness – Spartan Lite Warm-up Weightlifting Overhead Squat 5 x 5 @ 70% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Power Snatches Burpee pull-ups 200m

Primus Fitness – PrimusFit OLY Overhead Squat 5 x 5 @ 80% WOD Buy-in: 30/25 cal bike 5-4-3-2-1 Snatches or Overhead squats (135/95) (115/75) Burpee

Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Buy In – 800m Row Each then P1 – 100m Sled (3/2)

Primus Fitness – PrimusFit OLY Clean 5 x 5 @ 80% WOD Conditioning: 10 rounds – 15’ time cap 100m run 10 push-up 1 full

Primus Fitness – PrimusFit WOD 9’ dynamic warmup EMOM – 3 sets of the following 100m run 1-2 power cleans (medium weight) 1-2 rope climbs

Primus Fitness – Spartan Lite Warm-up Weightlifting Power Snatch 5 x 5 @ 80% WOD Buy In – 600m Run then 21 – 15- 9

Primus Fitness – PrimusFit OLY Snatch 5 x 5 @ 80% WOD 3 rounds – 16’ time cap 20 Box jumps 20 DB snatches (50/35)

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1600m team row 45 Burpees 45 Tire Flips 60 Sit Ups 30 toes to

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 OH Lunge – 1 OHs – 2 OH Lunge

Primus Fitness – PrimusFit WOD 50 lunges 50 v-ups 30 cal row 4 rounds of 10 hang cleans (95/65) 10 pull-ups 10 air squats Then:

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 Clean Pull – 1 Hang Power Clean

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Clean Pull – 1 Hang Power Clean – 1

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 400m sandbag + hammer carry (95/65) 4 rounds of 9 burpees 11 cal bike 4

Primus Fitness – Spartan Lite Warm-up WOD 9/11 Tribute WOD 1001m row 11 shoulder to overhead (75/55) 11 overhead squats 11 sumo headlift high pulls

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 Snatch Pull – 1 Hang Power Snatch – 2

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 1 OHS – 1 Snatch Balance – 1 OHS –

Primus Fitness – PrimusFit WOD For time – 36 Minute Cap 400m row 10 tire flips 10 man makers 30 cal bike 100 hammer strikes

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean &

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: 1 Power Clean 1 Split Jerk 2 Clean & Jerk *Increase

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go): 100 Wall Ball Shots (20/14) 70 Cal Assault Bike 50 Wall Ball Shots 50 Cal

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1

Primus Fitness – PrimusFit OLY Every 90 seconds x 8 rounds 1 complex of: – 2 Power Snatch – 1 OHS – 1 Hang Squat

Primus Fitness – PrimusFit WOD Teams of 3: 600m Team Barbell Carry (95/65): @ 200: 10 Power Snatches Each @ 400: 15 Thrusters Each @

Primus Fitness – Spartan Lite Warm-up Weightlifting Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5

Primus Fitness – PrimusFit OLY Every 2 Mins x 8 Rounds: Tempo OHS ( 3s Down….2s Hold….1s Up) Rounds 1/2/3/4: 2 x 5 Tempo Squats

Primus Fitness – PrimusFit WOD For Time 1000 Meter Row 100 Meter Sled Push (3/2) 50 Empty Barbell Thruster 100 Meter Sled Push 30 Pull

Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat

Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat Clean –

Primus Fitness – PrimusFit WOD Teams of 2 Every 5 Minutes, Complete: (Each – Done Together): 100 Meter Double Dumbbell Shoulder Rack Carry 50 Double

Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch

Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch – 1

Primus Fitness – PrimusFit WOD Teams of 3 -1000m Team Run -1000m Team Sled Push (2/1, All working at stops) @400: 20 Sprawls Each @800:

Primus Fitness – Spartan Lite Warm-up Weightlifting OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1

Primus Fitness – PrimusFit OLY OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1 Snatch Balance

Primus Fitness – PrimusFit WOD For Time: – 400m Run – 1 Mile Ruck – 5 Rounds of Cindy – 1 Mile Ruck – 400m

Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Power

Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Full Clean –

Primus Fitness – PrimusFit WOD Teams of 2 All Reps 30′ AMRAP: Partner 1, AMRAP of: – 15 Double DB Power Cleans (40+/30+) – 10

Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch

Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 Snatch Grip Deadlift – 1 Mid Hang Snatch Pull –

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps 9 Mins to Establish: – 1RM Back Squat * 1 Min Rest* For Time: Split

Primus Fitness – Spartan Lite Warm-up Weightlifting 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete

Primus Fitness – PrimusFit OLY 4 Sets: 50m Overhead Carry + Overhead Squat *50m Walk With Barbell Held Overhead, Every 5 Steps Complete 3 Overhead

Primus Fitness – PrimusFit Skill 10 Min Rope Climb and/or Hand Stand Practice WOD For Time: -200m Sled Push (4×45#/4×25#) *After every 50m, Drop 1

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After

Primus Fitness – PrimusFit OLY – 4×5 Hang Power Clean + Split Jerk – 4×5 Full Clean + Split Jerk *Increase Load After Each Set*

Primus Fitness – PrimusFit WOD Teams of 2 30′ AMRAP: 50 Cal Bike 40 M. Sit-ups 30 Synchro Deadlifts 30 Synchro Back Squats 40 Pull-ups

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set*

Primus Fitness – PrimusFit OLY – 4×5 Hang Power Snatch – 4×3 Snatch Balance – 4×5 Full Snatch *Increase Weight After Each Set* After Each

Primus Fitness – PrimusFit WOD For Time Teams of 3 1500m Row 15 Tire Flips 75 Hammer Strikes 600m Hammer Run (2 per team) 30

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each

Primus Fitness – PrimusFit OLY – 4×5 Snatch Balance – 4×4 SOTs Press – 4×3 OHS *Increase Load After Each Set* After Each Set/As Needed

Primus Fitness – PrimusFit WEATHER ADVISORY It is, in fact, very hot and humid out. You need to come to the gym hydrated to complete

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5

Primus Fitness – PrimusFit OLY – 4×5 Mid Hang Power Clean – 4×5 Full Clean – 4×5 Overhead Step To Split – 4×5 Push Jerk

Primus Fitness – PrimusFit Skills 10 Minutes Kipping (Cs + Ds) WOD Did We Just Become Best Friends? Teams of 2 AMRAP 30 Split Reps

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead

Primus Fitness – PrimusFit OLY – 4×5 Mid Hang High Pull – 4×5 High Hang Power Snatch – 4×5 Power Snatch + Overhead Squat *Increase

Primus Fitness – PrimusFit Warm-up WOD Adam’s WOD For Time Teams of 3 – Split Reps – 400m Team Run with Med Ball (20/15) –

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth –

Primus Fitness – PrimusFit OLY – 4×5 OHS @1/4 Depth – 4×4 OHS @ 1/2 Depth – 4×3 OHS @ 3/4 Depth – 4×2 OHS

Primus Fitness – PrimusFit Warm-up WOD End Zone 2 Rounds For Time Bear Crawl (Wall to Rack and Back x2) 20 Slam Ball 20 Wall

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press

Primus Fitness – PrimusFit OLY – 4×5 Clean Pull – 4×5 High Hang Squat Clean – 4×5 Jerk Rhythm Dip – 4×5 Press Into Jerk

Primus Fitness – PrimusFit Warm-up Skills 10 Minute Skills (optional) Wall Walks and HSPU WOD Once More Unto the Breach! Teams of 2 All Reps

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A

Primus Fitness – PrimusFit OLY – 4×5 Snatch Pull – 4×5 Muscle Snatch – 4×5 Snatch Balance After Each Set: – 4×12 S/A Hollow Hold

Primus Fitness – PrimusFit WOD Teams of 3 9’ to establish 1RM clean & jerk Track team total weight Immediately start WOD: 1000m Tire Roll

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×10 PVC SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold

Primus Fitness – PrimusFit OLY lifting – 4×10 SOTs Press – 4×10 OHS After Each Round: – 4×1 min Door Jamb Stretch Hold – 4x

Primus Fitness – PrimusFit WOD Dynamic warmup and skills: 12 minute EMOM 5-6 strict pull-ups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4

Primus Fitness – PrimusFit OLY lifting – 4×6 Deadlift to Mid Hang – 4×6 Mid Hang High Pull – 4×4 Jerk Drive – 4×4 Jerk

Primus Fitness – PrimusFit WOD Partners WOD (split reps, u-go-I-go) 36 min AMRAP 400m run 30 pull-ups 30 cal bike 30 hang cleans (95/65) 30

Primus Fitness – Spartan Lite Warm-up Weightlifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull

Primus Fitness – PrimusFit OLY lifting – 4×8 DL to Mid Hang (From Ground to Top of Knee) – 4×8 Mid Hang High Pull –

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-I-go) 1000m barbell carry (95/65) Stations, everyone working at once: 400m – 50 air squats

Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Fast and Deadly” 6

Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1RM OHS WOD “Anvil” 6 minute time cap 25

Primus Fitness – PrimusFit WOD 12 minute Skills EMOM 5-6 strict pullups 20-30 double unders 10 dips + 10 v-ups 7-8 HSPU or 30 second

Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power

Primus Fitness – PrimusFit OLY lifting With a Running Clock: – 20 Mins to Establish a 1 RM Clean + Jerk * Power or Squat

Primus Fitness – PrimusFit WOD Partners WOD (u-go-I-go, split reps) 35 min AMRAP 400m sled push (45/25) 50 cleans (95/65) 50 toes to bar 50

Primus Fitness – Spartan Lite Warm Up Weightlifting With a Running Clock: – 20 Minutes to Establish a 1RM Snatch *Power or Squat, whatever allows