Primus Fitness – PrimusFit WOD For Time (Teams of 3) Buy In: 800m Team Run – 120 Synchro Power Snatch (95/65, 2 partners working, 1

Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5

Primus Fitness – PrimusFit OLY lifting Coach Led OHS Refamiliarization with PVC/ Empty Barbell: – Over Head Positioning -Squat Initiation/Depth -Shoulder/Trap Activation 5 Sets for

Primus Fitness – PrimusFit WOD Gymnastics Practice EMOM 9 Minutes 3 Strict Pull Up 5 Kipping Pull Up Customize to: 1-2 Strict Pull Ups 2-3

Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set

Primus Fitness – PrimusFit OLY lifting Coach Led Clean+Jerk Refamiliarization with PVC/ Empty Barbell: -Clean Grip + Proper Width + Hook Grip -Set Up Positioning

Primus Fitness – PrimusFit WOD Teams of 2 – 40 minute cap 400 Meter Farmer Carry 40 Toes to Bar 80 Double Unders / DB

Primus Fitness – Spartan Lite Warm Up Weightlifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set

Primus Fitness – PrimusFit OLY lifting Coach Led Snatch Refamiliarization with PVC/ Empty Barbell: *Snatch Grip + Proper Width + Hook Grip *Set Up Positioning

Primus Fitness – PrimusFit WOD Teams of 3 – 50 Minute Cap 400m Sled push (2/1) Split reps, u-go-I-go: 180 Air Squats 90 Cleans (95/65)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Hanging Knee Raise 30

Primus Fitness – PrimusFit Weightlifting Snatch Familiarization WOD Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders / DB

Primus Fitness – PrimusFit WOD Every 90 Seconds for 10 Rounds (15 Minutes) * Power Clean * Hang Squat Clean * Squat Clean Build to

Primus Fitness – Spartan Lite Warm Up Weightlifting Jerk Familiarization WOD AMRAP 22 Tof2 100m OH plate carry Together P1 – Max Row P2 –

Primus Fitness – PrimusFit Weightlifting Jerk Familiarization WOD 16 min AMRAP – 250m Row 5 Single arm Devils Press (50/35) 250m Row 6 SA Devils

Primus Fitness – PrimusFit WOD “Operation Independence Day VII” Teams of 3 Buy-in: 40 team linked arm air squats 1000m equipment carry with the following:

Primus Fitness – Spartan Lite Warm Up Weightlifting Power Clean Familiarization WOD 10 Rounds for Time 20 Sec Bike Sprint 10 Ring Rows 10 Push

Primus Fitness – PrimusFit Weightlifting Clean Familiarization WOD 5 Rounds – 18 Minute Cap 20 Barbell Back Squat 15 Push Up + Pull Across (50/35)

Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 Buy-in: 30 team linked arm sit-ups 4 rounds for time (u-go-I-go, split reps) 45 push-ups

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Deload Deadlift 5 x 5 @ 50% WOD 3 RFT: – 8 Burpees – 15 RKBS

Primus Fitness – PrimusFit Weightlifting Deload Deadlift 5 x 5 @ 50% WOD 3 RFT: – 15 Burpees – 20 RKBS (70/53) – 15 Pull-ups

Primus Fitness – PrimusFit WOD – 800m Run – 200m Sled Push (2/1) – 5 Tire Flips – 50 Hammer Strikes 3 Rounds: – Max

Primus Fitness – Spartan Lite Warm Up Weightlifting Deload Press 5 x 5 @ 50% WOD AMRAP 22 Teams of 2 400m Run Together P1

Primus Fitness – PrimusFit Weightlifting Press Deload 5 x 5 @ 50% WOD RX AMRAP 12: 10 DB snatches (35/50 lb) 10 burpee box jump-overs

Primus Fitness – PrimusFit WOD Partner WOD Split Reps AMRAP 20: – 6 Power Cleans (L1 135/95, L2 155/105) – 400m Row *2 Min Rest*

Primus Fitness – Spartan Lite Warm Up Weightlifting Deload Squat 5 x 5 @ 50% WOD EMOM 20 1. Max Row 2. Max Wall Ball

Primus Fitness – PrimusFit Weightlifting Deload Squat 5 x 5 @ 50% WOD (Time) RX 5 rounds for time: 400-m run 15 overhead squats (65/95

Primus Fitness – PrimusFit WOD 35 Min AMRAP Buy in:9 rounds, 3 Rounds each, Relay Style) – 200/175m Row -10 Wallballs (20/14) With remaining time

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 1RM WOD 15 Min AMRAP: – 5 Pull-ups or 10 ring Rows – 7 Thrusters (65/45)

Primus Fitness – PrimusFit Weightlifting Deadlift- 1RM WOD 15 Min AMRAP: – 5 Pull-ups – 7 Thrusters (95/65) – 9 AMKBS (53/35) – 100m Run

Primus Fitness – PrimusFit 12 Min EMOM/Warmup 1. 5 Pushups + 10 Air Squats + 50m Jog 2. 45 Sec Hollow Rocks 3. 1 Min

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 1RM WOD The Rain of Pain Falls Neatly on the Plain AMRAP 22 Tof2 500m Row

Primus Fitness – PrimusFit Weightlifting Press- 1RM WOD Tabata 4 min on: 1 min off x 4 Rounds – 30 Dubz (1:1 Singles) – 20

Primus Fitness – PrimusFit WOD Metcon Split reps You go I go -100 Sit Ups -90 Ball Slams (20/15) -80 4ct Flutter Kicks -70 Cauldron

Primus Fitness – Spartan Lite Warm Up Weightlifting Test – Squat 1RM WOD Phone It In EMOM 20 1. 100m Run + Max Wall Sit

Primus Fitness – PrimusFit Weightlifting Squats- 1RM WOD For Time: – 50/40 Cal Bike – 800m Run – 40 Wall Balls (20/14) – 20 Burpees

Primus Fitness – PrimusFit 9am WOD Teams of 3 – 400m Team Equipment Carry (All working, All Reps) • KB (53/3515 • Barbell (95/65) @200

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 1 @ 95% WOD 5 RFT: – 15/12 Cal Bike – 10 Burpees –

Primus Fitness – PrimusFit WOD Deadlifts 3×1 @ 95% OLY lifting 12 Mins to Build to a Heavy Set of 2 Snatches * Snatches can

Primus Fitness – PrimusFit Skill 8-10 min Rope Climb Progression/Practice WOD 2 Rounds For Time: – 800m Run – 3 Rope Climbs – 10 Tire

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 1 @ 95% WOD The Temp is too Damn High AMRAP 22 TO2 400m

Primus Fitness – PrimusFit Weightlifting Press 3×1 @ 95% WOD 18 Min AMRAP: – 10 S/A DB S2OH (L1 35/25, L2 40/30, L3 50/35) –

Primus Fitness – PrimusFit Skill – T2B Progression/Practice WOD Teams of 2 Split Reps You go I go For time: – 220/170 Cal Row –

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 1 @ 95% WOD AMRAP 16 300m Row 15 Wall Ball 10 AKBS 15

Primus Fitness – PrimusFit Weightlifting Squat 3×1 @95% WOD 5 RFT: – 200m Run – 2 Barbell Complex: (Rx starting weight 95/65) • 3 Cleans

Primus Fitness – PrimusFit Warm Up WOD Teams of 3 For Time Split Reps 3000m Row 15 Tire Flips 90 Hammer Strikes 75 Box Jumps

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 90% WOD Easy Peasy Lemon Squeezy 21 – 15 – 9 Overhead

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 3 @ 90% WOD Easy Peasy Lemon Squeezy 21 – 15 – 9 Overhead Squat

Primus Fitness – PrimusFit Warm Up WOD For Time 30 Cal Row 50 Walking Lunge 40 Ball Slam 30 Push Press (95/65) 20 V Up

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 3 @ 90% WOD AMRAP 22 Teams of 2 100m OH Plate Carry Together

Primus Fitness – PrimusFit Warm Up Weightlifting Press 3 x 3 @ 90% WOD 4 RFT 200m Sled (55/35) 10 Pull Ups 5 In and

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 For Time YGIG Complete 100 Reps in Each Exercise, split Air Squats Leg Lifts Push

Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 3 @ 90% WOD AMRAP 20 200m Row 5 T2B 3 Power Snatch (95/65) 1

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 90% WOD 10 RFT 200m Row 5 V Ups 5 Push Ups

Primus Fitness – PrimusFit WOD Teams of 3 (split reps) Team buy-in: 100 burpees Then (split reps, u-go-I-go): 30 push press (95/65) 21 push press

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power Clean

Primus Fitness – PrimusFit Warm Up WOD For Time 4k Your Way 1000m Run 5 Tire Flips 10 Decline Push Ups 15 Step Ups 20

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD AMRAP 22 Teams of

Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD Less is More Buy In

Primus Fitness – PrimusFit Warm Up WOD AMRAP 30 Teams of 2 800m Run Together P1 – 400m Sled (1/0) P2 – 20 RKBS (70/53)

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry (54/35) 3 rope

Primus Fitness – PrimusFit WOD 8 min EMOM Split jerks from rack 1-6 – 2 jerks (light to medium) 6-8 – 1 jerk (heavier) 5

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 5 @ 85% WOD AMRAP 22 Teams of 2 Buy In 400m Sled (2/1)

Primus Fitness – PrimusFit Weightlifting Press 3 x 5 @ 85% WOD 12 min skills EMOM (4 sets) 1-2 rope climbs 7-8 HSPU 10 toes

Primus Fitness – PrimusFit WOD Partners WOD – Split reps, u-go-I-go 1000m row 80 AKB swings (53/35) 80 V-ups 50m walking lunges (both partners) 60

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 85% WOD Sorry Im late Buy In – 200 Jump Rope then

Primus Fitness – PrimusFit Weightlifting Squat 3 x 5 @ 85% WOD 10 min AMRAP 100m run 5 pull-ups 10 push-ups 15 air squats Rest

Primus Fitness – PrimusFit WOD Teams of 3 – “Cowboy Up” Buy-in: 25 linked arm sit-ups 1000m Sled push (2/1) Stations, everyone working at once:

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Power Clean & Jerks 1,1,1 (Build

Primus Fitness – PrimusFit Weightlifting Deadlift 5 x 5 @ 80% WOD 16 minweight lifting wam-up: Clean & Jerks 1,1,1 (Build to three heavy singles)

Primus Fitness – PrimusFit WOD Dynamic warm-up – EMOM 9 100m run 20 air squats 10 push-ups + 5 pull-ups Conditioning – Murph Training 1000m

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 5 x 5 @ 80% WOD AMRAP 23 Teams of 2 Buy In – 10 Burpees

Primus Fitness – PrimusFit Weightlifting Press 5 x 5 @ 80% WOD WOD – 14 min cap 21-15-9 Barbell lunges Toes to bar 100m sled

Primus Fitness – PrimusFit WOD Mom’s WOD – Partners, split reps, u-go-I-go “First Trimester” 1000m Row 100 AKB Swings (56/35) 100 sit-ups 60 secs planking

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 5 x 5 @ 80% WOD 5 RFT 200m Run 20 Ball Slam 20 Sit ups

Primus Fitness – PrimusFit Weightlifting Squat 5 x 5 @ 80% WOD Conditioning WOD – 15 min cap Buy-in: 10 front squats 8 rounds of

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I go – 1000m Run then 4 rounds: (Split reps, You go I

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 80% WOD 10 Rounds for Time (14 Minute Cap) 100m Run 2

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 80% WOD 10 Rounds for Time (14 Minute Cap) 100m Run 1 Rope Climb (or

Primus Fitness – PrimusFit Wod For Time – 30 min cap 10 min EMOM 1-7 – 2 thrusters (medium weight) 8-10 – 1 thruster (heavy)

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 6 @ 80% WOD Teams of 2 AMRAP 22 Buy In – 1000m Row

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 80% WOD AMRAP 15 50 Double Unders 40 Air Squats 30 Sit-ups 20 Push-ups 100m

Primus Fitness – PrimusFit WOD Partner WOD – AMRAP 18 Minutes Partner 1: 4 Barbell Deadlift 1 Bar Facing Burpee THEN Partner 2 – repeats

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 6 @ 80% WOD AMRAP 14 Buy In – 1000m Run then 10 Ball

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 80% WOD 3 Rounds for Time in 12 minutes 400m Run 5 wall walks 20

Primus Fitness – PrimusFit WOD Teams of 3 Three stations where partners rotate through the movements until all three have completed all three exercises. Move

Primus Fitness – PrimusFit Weightlifting Deadlift 4 x 6 @ 75% WOD 3 minutes on and 3 minutes off for 4 rounds 10 Cal Assault

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 4 x 6 @ 75% WOD 3 minutes on and 2minutes off for 4 rounds 10

Primus Fitness – PrimusFit WOD 10 min EMOM – Murph training (Cindy RD each minute) * 5 pull-ups * 10 push-ups * 15 air squats

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 4 x 6 @ 75% WOD AMRAP 22 Teams of 2 Buy In 1000m Run then

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 75% WOD 21-15-9 Hang Power Snatches V-Ups 200m run after each round L1: 95/65 L2:115/75

Primus Fitness – PrimusFit Wod Three 10 minute AMRAPs where one partner works at a time for two movements and both work together for the

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 4 x 6 @ 75% WOD Mayflower 4 Rounds for Time 500m Row 15 Ball Slams

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 75% WOD EMOM 20 Minute 1: Power Cleans, 60-70% 1RM Minute 2: Sit-ups Minute 3:

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You go I go – 1 mile team run *Stay on Pace with each other*

Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with

Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 8 @ 75% WOD Four rounds for time of: – 25m Walking lunge with 45/25lb plate held