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

Primus Fitness – PrimusFit WOD Teams of 2: all reps, run together 200m run 20 Power Cleans 200m run 20 Weighted step up 2x 35+/20+

Primus Fitness – PrimusFit PrimusFit Relay Rounds 10:00 AMRAP Team combined weight 1RM clean & jerk 1’ rest 9:00 AMRAP 50m sled push (2/1) 10

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 2 x 3 Medium Heavy Power Snatch 20 Minutes Build Up to a Heavy Single WOD

Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 3 Medium Heavy Snatch 20 Minutes Build Up to a Heavy Single WOD Sled Rides 4 Rounds

Primus Fitness – PrimusFit WOD For Time 1000m Run 90 Alt Lunge 80 S2OH (75/55) 70 V Up 60 Wall Ball 50 RKBS (70/53) 40

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 Medium Heavy Jerk 10 Minutes Build Up to a Heavy Single WOD Getting

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 Med Heavy Jerk 15 Minutes Build Up to a Heavy Single

Primus Fitness – PrimusFit Two peas in a pod (No Measure) Teams of 2 (all reps each person) 1 person working at a time 3

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 Heavy Power Clean 20 Minutes Build Up to a Heavy Single WOD Baby

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 Heavy Power Clean 20 Minutes Build Up to a Heavy Single Cindy Style (8 Rounds for

Primus Fitness – PrimusFit PrimusFit 10:00 AMRAP Combined weight 1RM clean & jerk 1’ rest 9:00 AMRAP 50m sled push (2/1) 10 American KB swings

Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 4 rounds x 4 minutes to

Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit 4 rounds x 4 minutes to complete 15/13 cals

Primus Fitness – PrimusFit PrimusFit 50 hammer strikes 400m run with hammer 100m walking lunges 100m KB farmer carry (53/35) 400m run with hammer 50

Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts WOD 24 Minute AMRAP Teams of 2

Primus Fitness – PrimusFit Weightlifting Rest Week Free Lift 20 Minutes Work On Olympic Lifts PrimusFit Partner WOD – (split reps) – 38′ cap 20

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

Primus Fitness – PrimusFit Weightlifting Rest Week 20 Minute Olympic Lift Practice Ask Coach for cues. PrimusFit 4 rounds – 20 min cap 200m run

Primus Fitness – Spartan Lite Warm Up Weightlifting Rest Week 20 Minute Olympic Lift Practice WOD On Mondays we Squat 4 RFT 200m Run 15

Primus Fitness – PrimusFit Red Sled Redemption (Time) Teams of 3 Buy in- 2100m row split Clean and jerk+ pull up Ladder (each person does

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 1 RM Test or 5×5 @ 50% WOD Easy Outs Buy In – 500m Row 3-6-9-12-15

Primus Fitness – PrimusFit Weightlifting Deadlift 1 RM Test or 5 x 5 @ 50% WOD For Time Buy In – 500m Row 3 –

Primus Fitness – PrimusFit Warm Up WOD BLAME ALICIA 5RFT 400m Run 20 Wall Ball 14 AKBS (53/35) 38 of “X” R1 – X =

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 1 RM Test or 5 x 5 @ 50% WOD Teams of 2 AMRAP 22 400m

Primus Fitness – PrimusFit Weightlifting Press 1 RM Test or Press Deload 5 x 5 @ 50% Throwdowns (No Measure) 1 Vs 1 or 2

Primus Fitness – PrimusFit Partner (Time) 70 Ball Slams Run 800m 70 hand release push ups Run 400m 70 power cleans Run 200m 70 box

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 1 RM Test or Squat Deload 5 x 5 @ 50% WOD AMRAP 8 100m Run

Primus Fitness – PrimusFit Weightlifting Squat 1RM Test or Squat Deload 5 x 5 @ 50% 12min EMOM + 2min cash out (No Measure) 1:

Primus Fitness – PrimusFit Warm Up WOD Not the WOD we asked for. Teams of 3 1000m Team Run 30 Burpees 45 Thrusters (115/75) 60

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT

Primus Fitness – PrimusFit Weightlifting Press 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Cool Down 10 RFT 10 Sec Assault

Primus Fitness – PrimusFit Warm Up WOD December Chips Every 2:00 Run 100m 50 Reps Each For Time Wall Balls AKBS (53/35) Leg Lifts Ball

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Teams of 2 3

Primus Fitness – PrimusFit Weightlifting Squat 3 x 1 @ 95% Press 3 x 1 @ 95% WOD Struggle Bus 3 Rounds For Time 20

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 35 Minute Cap Split Reps 1000m Row 20 Burpees 40 Pull Ups 60 Air Squats

Primus Fitness – Spartan Lite Warm Up WOD

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Go Knights! EMOM 20

Primus Fitness – PrimusFit Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 95% WOD Grizzly Complex – 1 Power Clean + 1

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90%

Primus Fitness – Spartan Lite Warm-up Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90% WOD Turkey Trot Plus 1000m Run

Primus Fitness – PrimusFit All the stuffing (Time) Partner split everything your way 100 cal cardio  90 step ups  80 push ups  70 Heavy RKB

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% Turkey prep (Time) Skills: Double under practice then

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD Working for Turkey AMRAP

Primus Fitness – PrimusFit Wod Team of 3 Buy in: 1000m sled push (2/1) 60 pull ups 75 P Clean 135/95 -30 tire flips 75

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% WOD 4 Rounds for Time

Primus Fitness – PrimusFit Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod 4 Rounds for Time 400 Meter Run

Primus Fitness – PrimusFit 6x :90 Bear Complex 1 Bear Complex (do Not merge movements) P clean-Front squat-push press-back squat-behind the neck push press *add

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD Teams of 2 2

Primus Fitness – PrimusFit Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% Wod For Time: 15-12-9-6: Deadlifts 225/155, 185/125 Calorie

Primus Fitness – PrimusFit EMOM 8 3 P Snatches 95/65 3 Burpees Over the Bar AMRAP 30 Teams of 2-split reps 100 Wallballs (20/14) 80

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod 21 – 15 –

Primus Fitness – PrimusFit Weightlifting Squats 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Wod For Time 100′ Farmer Carry (2×53/2×35) 1