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Primus Fitness

WORKOUT OF THE DAY

Tax Man Cometh

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

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41822SL

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

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Rows and Toes

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

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Saturday

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

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Tax Day 22

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

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Fri 4/15/2022

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

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Thursday

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

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41322SL

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

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Wed 4/13/2022

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

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Tuesday

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

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41122SL

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

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Mon 4/11/2022

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.

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Sat

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

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Friday

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

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Thursday

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

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4622SL

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

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Wed

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

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Tuesday

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)

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4322 SL

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

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Saturday

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

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4122SL

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

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Friday

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

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Thursday

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

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33022 SL

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

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Wednesday

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

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Tuesday

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

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32822 SL

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

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Monday

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

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Saturday 3/26/2022

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

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Friday, 3/25/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 2 @ 90% Conditioning 14’ overhead squat practice, build to a heavy single Conditioning:

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NatFit 3/24/2022

Primus Fitness – PrimusFit View Public Whiteboard Metcon For Time: 45 Min Cap Buy In: 2x 100 Meter Sled Push Down/ Pull Back (no straps,

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32322SL

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

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Wednesday 3/23/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength: Press 14’ Full snatch practice, build to a heavy single Conditioning – – 15’ time cap

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Tuesday, 3/22/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 12’ dynamic warmup EMOM – 3 sets of the following -100m run -1-2 power cleans (medium weight)

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32122 SL

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

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Monday, 3/21/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 2 @ 90% Conditioning Strength: Squats 3 rounds – 16’ time cap 20 Sandbag

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Saturday 3/19/2022

Primus Fitness – Open Gym View Public Whiteboard Conditioning Teams of 3 (u-go-I-go and split reps except where noted) 2 x 100m per person sled

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31822 SL

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

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 3 @ 85% WOD Every 3 min x 6 sets (18 min) 3 Deadlifts

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD 30 AMRAP 10 Tire Flips 20 Man-makers 30+/ 20+ 20 Wall Balls 20 AKBS 53/35 20 Burpees

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31622 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 20 Push Ups 12 Pull Ups 15 AKBS 5

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% WOD For Time 50 Push Press 50 Back Rack Box Step

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 20 Cal Row 20 Power Snatch 100 Double Under 40 Cal Row 40 Overhead

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31422 SL

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

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 3 @ 85% WOD AMRAP 13 Buy In: 1000m row Max Rounds of: 14

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Open Day 22.3

Primus Fitness – PrimusFit Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Empty

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22.3 Open SL

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

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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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