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Primus Fitness

WORKOUT OF THE DAY

Tuesday, 09-26-2017

Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans

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Tuesday, 09-26-2017

Group Warm up Conditioning. For Time 5 rounds 12 wall balls 20/14 6 burpees Followed by 4 rounds 12 dumbbell thrusters 30+/20+ 6 hang cleans

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Friday, 09-08-2017

Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20

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Friday, 09-08-2017

Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20

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Thursday 09-07-2017

Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out

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Thursday 09-07-2017

Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out

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Friday, 09-01-2017

Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest

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Friday, 09-01-2017

Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest

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Tuesday, 08-29-2017

Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21

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Friday, 08-25-2017

Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer

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Friday, 08-25-2017

Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer

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Wednesday, 08-23-2017

Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds

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Tuesday, 08-15-2017

Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH

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Friday, 08-11-2017

Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring

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Friday, 08-04-2017

Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7

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Friday, 08-04-2017

Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7

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Thursday, 08-03-2017

Group Warm-up 3 Rounds 100M Run 10 PVC Pass-Throughs 10 PVC Round the Worlds 10 PVC Overhead Squats Conditioning 8 Minute Ladder 3-6-9-12-15 Russian Med

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Friday, 07-28-2017

Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x

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Friday, 07-28-2017

Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x

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Thursday, 07-27-2017

  Skill:   Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber

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Thursday, 07-27-2017

  Skill:   Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber

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Wednesday, 07-26-2017

Strength:  Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time  9, 15, 21, 15, 9   V Ups Dumbbell Thruster (30+/15+) Cauldrons

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Friday, 07-21-2017

Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3

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Tuesday, 07-18-2017

Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50

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Tuesday, 07-18-2017

Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50

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Friday, 07-14-2017

Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar

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Friday, 07-14-2017

Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar

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Thursday, 07-13-2017

Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30-

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Tuesday, 07-11-2017

Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1

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Tuesday, 07-11-2017

Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1

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Monday, 07-10-2017

Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for

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Friday, 06-30-2017

Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time*

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Thursday, 06-29-2017

Skill. Handstand Progression Conditioning. For Time* 10 Hang Power Snatch 20 weighted sit-ups 400m run 10 Power Snatch 20 weighted sit-ups 400M Run 10 Full

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Wednesday, 06-27-2017

Group Warm-up lunges and shoulder focus Turkish Getup work Conditioning. “Turkian” 6 Rounds for Time* 2 Turkish Getup (1 each side) 200M Run 20 Russian

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Tuesday, 06-26-2017

Shoulder mobility, bands Strict pull-ups, 3×5 Conditioning. 5 minute AMRAP 5 pull-ups (any style) 10 Push Ups 15 Ball Slams -Rest 2- 7 Minute AMRAP

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Tuesday, 06-20-2017

Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds

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Tuesday, 06-20-2017

Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds

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Friday, 06-16-2017

Strength. Deadlift Warmup. Thrusters & muscle-ups muscle-up scaling is 2:1 C2B or pull-ups + ring dips Conditioning. For time 15 thrusters (165/110) 10 muscle ups

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Wednesday, 06-14-2017

Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of

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Wednesday, 06-14-2017

Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of

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Saturday, 06-10-2017

Saturday Crush. Teams of 3. Barbell hold 400m Prowler Push  (2×45/1×45) 60 Dumb Bell Snatches  (40+/30+) 60 Wall Balls 400m Prowler Push 60 K2E 60

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Friday, 05-26-2017

Strength. Week 2 Deadlift Barbell Warm-up Conditioning. For Time* Chipper: 800M Run 5 Power Cleans RX 205/125, RTG 225/135 30 Wall Balls 400M run 10

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Friday, 05-26-2017

Strength. Week 2 Deadlift Barbell Warm-up Conditioning. For Time* Chipper: 800M Run 5 Power Cleans RX 205/125, RTG 225/135 30 Wall Balls 400M run 10

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Thursday, 05-25-2017

Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility

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