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Primus Fitness

WORKOUT OF THE DAY

Monday, 01-23-2017

Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints

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Wednesday, 01-18-2017

Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit

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Wednesday, 01-11-2017

Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95

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Tuesday, 01-10-2017

Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner

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Tuesday, 01-10-2017

Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner

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Friday, 01-06-2017

Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls +

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Friday, 01-06-2017

Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls +

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Friday, 12-30-2016

Strength. Overhead Squats 3-3-3-3-3 Conditioning. Chipper: 50 Double Unders 10 Power Cleans Rx 155/105, Rtg 185/135 20 Push Jerks Rx 135/95, Rtg 155/105 30 Pull

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Friday, 12-30-2016

Strength. Overhead Squats 3-3-3-3-3 Conditioning. Chipper: 50 Double Unders 10 Power Cleans Rx 155/105, Rtg 185/135 20 Push Jerks Rx 135/95, Rtg 155/105 30 Pull

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Friday, 12-09-2016

Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd

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Friday, 12-09-2016

Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd

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Thursday, 12-08-2016

Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat

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Thursday, 12-08-2016

Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat

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Wednesday, 12-07-2016

Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9

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Wednesday, 12-07-2016

Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9

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Friday, 12-02-2016

Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push

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Friday, 12-02-2016

Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push

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Thursday, 12-01-2016

Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run

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Thursday, 12-01-2016

Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run

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Wednesday, 11-30-2016

Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as

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Wednesday, 11-30-2016

Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as

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Wednesday, 11-23-2016

Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups

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Thursday, 11-17-2016

Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push

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Thursday, 11-17-2016

Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push

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Tuesday, 11-15-2016

Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work:

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Tuesday, 11-15-2016

Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work:

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Thursday, 11-10-2016

Skill EMOM x 12 Odd 3 Strict Pull-ups + 3 Dips Even 10 Pistols Conditioning “Rabbit’s Delight” Teams of two must complete as many repetitions

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Thursday, 11-10-2016

Skill EMOM x 12 Odd 3 Strict Pull-ups + 3 Dips Even 10 Pistols Conditioning “Rabbit’s Delight” Teams of two must complete as many repetitions

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Friday, 11-04-2016

Strength. Wendler week 2 Deadlifts Conditioning. Ten/Sevens 10 rounds for time of: Power Snatches, 7 reps (95/65) Front squats, 7 reps (95/65) Push jerks, 7

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Friday, 11-04-2016

Strength. Wendler week 2 Deadlifts Conditioning. Ten/Sevens 10 rounds for time of: Power Snatches, 7 reps (95/65) Front squats, 7 reps (95/65) Push jerks, 7

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Thursday, 11-03-2016

Group Warm-up Conditioning. AMRAP 20 4 handstand push-ups 8 Wall Balls 20/14 16 Kettlebell swings(53/35) Cash Out.Tabata 20/10 4 Rounds Each Movement Hollow Rocks Jump

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Thursday, 11-03-2016

Group Warm-up Conditioning. AMRAP 20 4 handstand push-ups 8 Wall Balls 20/14 16 Kettlebell swings(53/35) Cash Out.Tabata 20/10 4 Rounds Each Movement Hollow Rocks Jump

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Wednesday, 11-02-2016

Strength. Wendler week 2 Bench/Press Conditioning. AMRAP Death By “Clean Bars” 1, 2, 3…. Clean and Jerks 135/95 1,2, 3…..Toes-to-bar 15 Minute Cap

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Tuesday, 11-01-2016

Group Warm Up Conditioning. For Time “The Hammer” 800m Run (Carry Hammer) 100 Hammer Strikes 100 box Step-ups 20+/16+ (Hammer and Dumbbell) 100 Hammer Sit-ups

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Wednesday, 10-26-2016

Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1

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Wednesday, 10-26-2016

Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1

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Thursday, 10-20-2016

EMOM. 16 Min Odd Minutes – 6 Ball Slam Half Moons and 16 Mountain Climbers Even Minutes – 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat

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Wednesday, 10-19-2016

Strength. Turkish Get Ups Conditioning. Lurong Challenge – Baseline Test – Retest Men. 2 Rounds for Time:Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall

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Tuesday, 10-18-2016

Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus

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Tuesday, 10-18-2016

Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus

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Friday, 10-14-2016

Group Warm-up 1 legged Kettlebell Deadlift 3×10 each leg (1 Bell – opposite hand/opposite leg) Strength. Deadlift Work up to a heavy 1 rep max

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