WELCOME TO THE

Primus Fitness

WORKOUT OF THE DAY

61722 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD For Time: 700

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD For Time: 700 Meter

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Thursday OGFIT

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast WOD 1 mile run 400m sled push (45/25) 80 tire step-overs 50 push-ups

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61522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5×5 Add 5lbs from last week. WOD Teams of 2 AMRAP 20

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Deadlift 2 x 5 @ 70% WOD 
400m run
 21 Lateral

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard Warm-up EMOM 8 -100m easy row -8 sit ups & 8 G2OH (25/15) -8 KB SDLHP & 8

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61322SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last week (should be +20 lbs

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 4 x 5 @ 70% Press 4 x 5 @ 70% WOD 2 Rounds 40 DU

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard Metcon Teams of 3 1800m row (split) 2 x 100m sled sprints each (2 /1) 5 relay rounds

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61022 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5lbs from last week. WOD Dynamic warmup –

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61022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 4 x 6 @ 65% Deadlift 2 x 5 @ 65% (No touch and go) Conditioning

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Thurs 6/9/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength/Skill: 15’ establish a 1RM thruster OGFIT – Boulder Beast WOD 1000m run 400m sled push (45/25)

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6822SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week. WOD All About It

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Wed 6/8/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 4 x 6 @ 65% Superset Deadlift 2 x 5 @ 65% (No touch and go)

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Tues 6/7/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Dynamic warmup – 12’ EMOM * 100m run * 10 KB shoulder shrugs + 10 sit-ups *

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Mon 6/6/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back Squat 4 x 6 @ 65% of 1RM Superset Press 4 x 8 @ 65% Conditioning

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6622 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squats 5 x 5 Add 5lbs from Last Week WOD 27-21-15-9 Calorie Row

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6322SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last weeks lift. WOD 75

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 50% WOD 75 OHS 95/65 Every 3:00 (Starting at 0:00) 400m run

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD For time Buy in- 150 DU Then, 5 Rounds of: 20 Burpees 40 KBS 20 Cal Row

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6122 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5Lbs from last weeks lift. WOD Teams of

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 @ 50% of 1RM WOD For time 40 Power Clean 40 Push Press

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 100 DL 135/95 90 DB Snatch 50/35 80 M. Sit-ups 70 Hang power cleans

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Murph

Primus Fitness – PrimusFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have

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52722 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Deadlift 5 x 5 Add 5 lbs from last week. WOD MURPH People

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Almost Murph

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 5 x 3 @ 60% EMOM 8 1- 4 – 1 Power Snatch 5-8 – 1

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52522SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 5 x 5 Add 5lbs from last week WOD AMRAP 20 Teams

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Row Be Tide

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 5 x 3 60% EMOM 8 1-4 — 2 PC + J 50% 5-8 — 1

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52322 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/leg 1 Rope

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Mini Murph+

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3-split reps Buy in: 1,000M Sled push 2/1 45 P Cleans 135/95 60 Deadlifts 225/155

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52022SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard Metcon Partner workout 2 Rounds for Time 26 Hand Release Push Ups 200m Run per Person 26 American

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51822 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 barbell thrusters 10 American kettlebell swings (your choice on weight) 100m run

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard Metcon 8 Rounds for Time YGIG all reps Cal Row (21/17) 15 Power Snatches (95/65) 9 Box Jump

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51622 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump rope 10 Step Ups/Leg 1 Rope

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats with a 2 second pause at the bottom 3,3,2,2,1,1 Build to a medium/heavy single 8’

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Saturday

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 *20 synchro burpees 120 Calorie Row (other 2 alternate planks) 120 Single leg Alt

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51322SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting warm-up for quality 20 box step-ups 20 lunges Full Snatches 2,2,2,2 Light to medium weight 8’ EMOM

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD AMRAP 30 PARTNER 1:
 800run PARTNER 2:
Max Rounds of “Strict Cindy” *pick up where your partner left

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51122 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Push

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 2 split reps 800m Run (forwards) 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB

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5922 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC 100m OH Plate Carry 100 Jump Rope 10 Step Ups/Leg 1 Rope

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Monday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Front squats 3,3,2,2,1 Build to a heavy single 8’ EMOM 1-5: 1 clean & jerk 6-8: 1

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Saturday 5/7/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 (split reps, u-go-I-go) 60 thrusters (95/65) 90 ball slams (20/15) 60 cleans (115/75) 90

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5622sL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

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Fri 5/6/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Warm-up overhead squats with PVC and barbell Overheard squats from the rack 3,3,3,3 Light to medium 8’

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Thurs 5/5/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 8’ EMOM 7-10 push-ups on the minute 200m easy run after EMOM is complete Conditioning: 800m run

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Star Wars Day

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

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Wed 5/4/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only practice 2 sets for quality: 10 strict press 10 push press 10 push jerk Seated

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Tues 5/3/2022

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 9’ EMOM dynamic warmup * 100m run * 10 plate ground-to-overheads + 10 situps * 10 barbell

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5222SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

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Mon 5/2/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Back squats 3,3,3,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:

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Saturday 4/31/2021

Primus Fitness – PrimusFit View Public Whiteboard 9am WOD Teams of 3 Buy-In: Bear crawl + roll slammer ball (20/15) Each teammate does it once

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42922 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

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Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 x 5 behind-the-neck snatch grip strict press 3 x 5 overhead squats from rack Barbell-only to

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Thursday

Primus Fitness – PrimusFit View Public Whiteboard WOD “Fatal 40” 400 m run 40 Ball slams 40 Hang power snatch 95/65 400 m run 40

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42722SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 100m Run 100m FC (53/35) 100m OH Plate Carry (25/15) 100 Jump Rope 10 Step Up

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Wednesday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Barbell only warm-up 10 push jerks 10 split jerks Push jerks: 4,3,2,2,1,1 Build to medium-heavy single 8’

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Tuesday

Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 5RFT 60/45 cal row 20 T2B 18 Pull-ups 16 Squat cleans Split reps *Every

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42522 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 Front squats 2,2,2,2 Medium/heavy with a 2 second pause at the bottom 8’ EMOM Squat cleans 1-5:

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Saturday 4/23

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time Teams of 3 Split Reps 1500m Team Row 100m Tireflip (go to 200m turnaround)

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422 SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m run 15 Air Squats 10 Lunges/leg 15 Push Ups 15 AKBS 5 Inch Worm 10

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FRI 4/22/2022

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Snatch balance practice 4,3,3,3,2,2,1 Notes: Since this is a new movement, can start as light as a

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Half Murph

Primus Fitness – PrimusFit View Public Whiteboard WOD Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run

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420SL

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Board Warm Up Weightlifting Press 4 x 6 Superset Box Dips 4 x 10 WOD AMRAP

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The Air Up There

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Push press for quality 5,4,4,3,3,2 Build to medium/heavy double 8’ EMOM 1 clean + 2 jerks each

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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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