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Primus Fitness

WORKOUT OF THE DAY

1222 SL

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Lunges/Leg 10 Push Ups 10 Pull Ups 10 AKBS 10 KB Deadlift Weightlifting

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Tuesday 12/21

Primus Fitness – PrimusFit WOD Team of 2 8 x 200 m relay run (Murphy bldg) Then… 60 DL 225/155 60 Hang power cleans 175/115

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Monday, 01-29-2018

Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out

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Wednesday, 01-17-2018

Strength. 5-3-1 Press 5-5-5-5-5+ 50%-60%-65%-75%-85% Group Warm-up together Band I,W,T,Ys Barbell Warm-up For Time 10,9,8,…1 Power snatch 20 Double Unders L1 75/55 L2 95/65 RTG

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Friday, 01-12-2018

Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95

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Thursday, 01-11-2018

Group Warm-up Conditioning. Firebase P.T. Test Max Effort Pull-ups or Ring Rows (1 Attempt) 2 Min. Max Effort Air Squats Push-ups Sit-ups 2 Min. Rest

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Friday, 12-22-2017

Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout

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Friday, 12-22-2017

Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout

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Thursday, 12-21-2017

Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M

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Thursday, 12-21-2017

Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M

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Wednesday, 12-20-2017

Strength. Bench or Strict Press 5×2 90% Conditioning. EMOM 16 Minute 1 – 10 Double Unders (Unbroken) Minute 2 – 8 Kettlebell Swings 53/35 Minute

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Friday, 12-15-2018

Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out

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Friday, 12-15-2018

Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out

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Friday, 12-08-2017

Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean

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Tuesday, 12-05-2017

Group Warm-Up Conditioning — Team of Two — 30 Minute AMRAP Score = (Calories per minute) x (number of rounds completed) Non working partner rows

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Friday, 12-01-2017

Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65

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Wednesday, 11-29-2017

Shoulder Mobility (Ts, Ys, Is) Strength Week 4. Bench or Strict Press 5×5 75% Conditioning. Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps

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Tuesday, 11-28-2017

Cash In Burpee-Sprint Pyramid 1-4, 4-1 25M Sprint between each Burpee Set Conditioning. For Time: 100 Double Unders 30 Push Ups 30 Box Jumps Overs

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Friday, 11-24-2017

Conditioning. 200M Run 4 Rounds 5 Navy Seal Burpees 10 Kettlebell Swing 53/35 200M Run 3 Rounds 5 Handstand Push-up 10 Power Cleans 135/95 200M

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Friday, 11-24-2017

Conditioning. 200M Run 4 Rounds 5 Navy Seal Burpees 10 Kettlebell Swing 53/35 200M Run 3 Rounds 5 Handstand Push-up 10 Power Cleans 135/95 200M

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Saturday, 11-18-2017

Team of 4, You go, I go For Time 300m Equipment Carry (Kettlebell) 200 Kettlebell Swings (53/35) 300m Equipment Carry 24 Tire Flips 300m Equipment

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Saturday, 11-18-2017

Team of 4, You go, I go For Time 300m Equipment Carry (Kettlebell) 200 Kettlebell Swings (53/35) 300m Equipment Carry 24 Tire Flips 300m Equipment

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Friday, 11-17-2017

Warm-up Strength: Week 2 Deadlift or Sumo Deadlift 5×8 @ 65% Conditioning “Death by Thruster” (95/65) (on minute one: 1 Thruster; minute two: two thrusters;

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Friday, 11-17-2017

Warm-up Strength: Week 2 Deadlift or Sumo Deadlift 5×8 @ 65% Conditioning “Death by Thruster” (95/65) (on minute one: 1 Thruster; minute two: two thrusters;

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Wednesday, 11-15-2017

Warm-up Strength: Week 2 Push or Bench Press 5×8 @ 65% Conditioning. For Time 15-12-9 Cal. Row Power Snatch 95/65 Immediately Followed by 9-12-15 Cal.

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Wednesday, 11-15-2017

Warm-up Strength: Week 2 Push or Bench Press 5×8 @ 65% Conditioning. For Time 15-12-9 Cal. Row Power Snatch 95/65 Immediately Followed by 9-12-15 Cal.

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Thursday, 10-26-2017

Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls

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Thursday, 10-26-2017

Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls

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Thursday, 10-19-2017

Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes

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Thursday, 10-19-2017

Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes

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Friday, 10-13-2017

Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts

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Friday, 10-13-2017

Group Warm Up Lurong challenge. Dead Sprint For Time. 10 minute time cap. 10 Deadlifts 20 Double Unders 8 Deadlifts 40 Double Unders 6 Deadlifts

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Tuesday, 10-10-2017

Group Warm up Conditioning. Partner Wod “Tailpipe Barbell” 3 Rounds Each 250m Row Front Rack Barbell Hold L1 115/75 L2 135/95 Followed by Team Chipper

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Friday, 10-06-2017

Conditioning. AMRAP 13 Lurong Challenge. Lucky 13 13 Toes to Bar 13 American KB Swings 13 Lateral Box Jump Overs L1: Wall sit ups, Russian

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Thursday, 10-05-2017

Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5

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Thursday, 10-05-2017

Cash In: 200m run barbell warmup then 10-12 cleans increasing weight to working load. Practice all three lifts. Conditioning. For time: 5 power cleans 5

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Wednesday, 10-04-2017

Strength: overhead squat warmup then establish 3RM Conditioning. For time: 50 overhead squats 50 Toes-to-bar 50 pushups L1 – 95/65 L2 – 115/75 L3 –

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Tuesday, 10-03-2017

Group Warm Up Conditioning. Partner workout – split reps u-go-I-go except for burpees 2 rope climbs 30 tire flips 10 burpees (both partners do 10

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