Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Press 3 x 5 @ 80% WOD A Storm’s Coming Teams

Primus Fitness – PrimusFit Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Sprints make you look jacked (Time) Conditioning 200m

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 5 @ 80% Deadlift 2 x 5 @ 80% WOD EMOM 20 1. 100m

Primus Fitness – PrimusFit Weightlifting Squat 4 x 5 @ 80% Deadlift 2 x 5 @ 80% Do some stuff and things (Time) 4 Rds

Primus Fitness – PrimusFit Anything you can do, I can do better (Annie Partner Format) (Time) 115/75 Power Clean Ladder- Perform one more rep than your

Primus Fitness – PrimusFit WOD Teams of 3 (split reps, u-go-go) 30 linked arm sit-ups 1000m equipment carry – Barbell (95/65) + hammer Inside gym

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Warmup overhead squats for 15 minutes to

Primus Fitness – PrimusFit WOD 50 tire step-ups 50 v-ups 800m sled push (45/25) 4 rounds of 10 push press (95/65) 10 PVC shoot throughs

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Press 3 x 8 @ 75% WOD Teams of 2 3

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Press 4 x 8 @ 75% WOD 9 minute EMOM (3 sets) 10 in

Primus Fitness – PrimusFit WOD 8 minute EMOM 1-4: 2 cleans (light) 5-8: 1 clean (med to heavy) Partners WOD (u-go-I-go) – 38 min time

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD Give Em Pumpkin to

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD 3 rounds for time – 20 min

Primus Fitness – Spartan Lite Warm Up Weightlifting Press 3 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 600m Row 21 –

Primus Fitness – PrimusFit Weightlifting Press 4 x 8 @ 70% Deadlift 2 x 8 @ 70% WOD 800m Row 21 – 15 – 9

Primus Fitness – PrimusFit Total Anarchy (No Measure) Total work broken your way [in event of rain substitute sled for 1000m row] 800 sled (53/35

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 70% Press 3 x 8 @ 70% WOD Plank over the River

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Press 4 x 8 @ 70% Conditioning (No Measure) Between Strength Training and WOD

Primus Fitness – PrimusFit Partner DFIU (No Measure) 40 Dumbell G2OH 20 burpees 40 pull ups 20 burpees 400 m run together 200 m sled

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 70% Dealift 2 x 8 @ 70% WOD AMRAP 8 100m Run

Primus Fitness – PrimusFit Weightlifting Squat 4 x 8 @ 70% Deadlift 2 x 8 @ 70% Gross (No Measure) Rope climb instruction and practice

Primus Fitness – PrimusFit WOD Teams of 3 For Time Split Reps 400m Team Run 75 Wall Balls 75 Push Ups 75 T2B 1500m Row

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Press 3 x 8 @ 65% Deadlift 2 x 8 @ 65% WOD 5 RFT

Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 6 @ 65% Press 4 x 6 @ 65% WOD 5 RFT 250m Row 3 Power Snatch

Primus Fitness – PrimusFit Warm Up See Board WOD Too Soon? 1000m Run 200m Sled (1/0) 20 Pull Ups 40 Push Ups 80 Step Ups

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squat 3 x 8 @ 65% Press 3 x 8 @ 65% WOD Teams of

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 65% Squat 4 x 6 @ 65% WOD AMRAP 20 30 DUBS (2:1) 100m OH

Primus Fitness – PrimusFit Warm Up See Board WOD Teams of 2 100 Reps Per Team 400m Run (Together) Air Squat Sit Up Push Up

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squat 3 x 8 @ 65% Deadlift 2 x 8 @ 65% WOD For Time

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 65% Deadlift 2 x 6 @ 65% WOD Climb the Hill 3- 6 – 9

Primus Fitness – PrimusFit Boogie oogie oogie (No Measure) Teams of 3 split reps 3RFT 30 HPC 30 FS 30 T2B 800m  bar carry—— en

Primus Fitness – PrimusFit Weightlifting Press 4 x 6 @ 60% Deadlift 2 x 6 @ 60% Beast Mode (No Measure) Handstand/headstand practice 6 min

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Press 3 x 8 @ 60% Deadlift 2 x 8 @ 60% WOD AMRAP 18

Primus Fitness – PrimusFit Heavy Chevy (No Measure) All For Time (one click start complete all tasks in no particular order) Conditioning cardio: 800 m run Refine skills:

Primus Fitness – Spartan Lite Weightlifting Squat 3 x 8 @ 60% Press 3 x 8 @ 60% WOD Teams of 2 AMRAP 20 P1

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 60% Press 4 x 6 @ 60% 3x3x3 (No Measure) 3rds 20 AKB 15 goblet squat

Primus Fitness – PrimusFit Just try and breathe (No Measure) Split anyway you like 2000m row 90 wall balls 50 pull ups 90 ball slams

Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 8 @ 60% Deadlift 2 x 8 @ 60% WOD Furious Flips 5 RFT

Primus Fitness – PrimusFit Weightlifting Squat 4 x 6 @ 60% Deadlift 2 x 6 @ 60% WOD 3 RFT 15 Deadlift 10 HPC 15 Pull

Primus Fitness – PrimusFit Conditioning Teams of 3-Split reps 1000m sled push (2/1) 60 P Cleans (135/95) 60 Pull-Ups -25 hollow rocks each at the

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Deadlift 3 x 8 @ 55% Press 2 x 8 @ 55% WOD 4 RFT 200

Primus Fitness – PrimusFit Weightlifting Deadlift 5 x5 @ 50% Jerk 3 x 3 @ 50% Conditioning 4 RFT 200 Meter Run 
25 Sit-ups
 15 Deadlifts

Primus Fitness – PrimusFit Conditioning CARDIO BLAST 400m run 20 akbs 53/35 & 20 ball slams 20/15 400 run 30 akbs & 30 ball slams

Primus Fitness – Spartan Lite Warm Up See board Weightlifting Squat 3 x 8 @ 55% Deadlift 2 x 8 @ 55% WOD ‘s Hot

Primus Fitness – PrimusFit Conditioning For Time: 
150 Wall Balls (20/14) Every 2 Minutes:
18/15 Calorie Row  *20 Minute Cap Cash out: Bro Sesh-Coaches choice

Primus Fitness – PrimusFit Conditioning Teams of 2 9 min AMRAP P1: 20/18 cal row P2: Max P cleans 135/95 Rest 2 min 9 min

Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squats 3 x 8 @ 55% Press 3 x 8 @ 55% WOD We’re Back

Primus Fitness – PrimusFit Weightlifting Deload Week Squats 5 x 5 @ 50% Cleans 3 x 3 @ 50% WOD 8 RFT 3 C+J (155/105)

Primus Fitness – PrimusFit Mustang Sally (No Measure) 5 RFT 20 wall ball 200m odd object carry 5 RFT 8 Snatch 200m run

Primus Fitness – PrimusFit 2k Row (Time) Max Effort 2k RowSplit Love hurts (No Measure) Everything is split Sled Push 400 m Bar carry 400

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Attempt or Squat 5 x 5 @ 50% of 1RM

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 Rep Max Attempt Alternate: Clean 5 x 1 @ 90% What comes around goes around

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadllift 2 x 1 @ 95% Jerk 3 x 1 @ 85% Conditioning Conditioning – 20 minute

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 1000m sled push (45/25) 15 Box step-ups (24/20) 15 Burpee Pull-Ups 15 Push press (95/75) 15 tire

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 16 minute EMOM * 1 squat clean (medium to heavy) * 10 dips + 5 sit-ups *

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2

Primus Fitness – Spartan Lite View Public Whiteboard WOD Almost Forgot AMRAP 18 250m Row 10 Ball slams 12 Push Ups 15 leg Lifts 50m

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3X 1 @95% Clean 3x 1 @85% Conditioning 12 minute AMRAP 12 wall balls (20/15) 10

Primus Fitness – PrimusFit Old skool (No Measure) Teams of 3 400M Sled push 2/1 90 P Cleans (135/95) 60 Pull-Ups 90 Kettlebell Swings 53/35

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD

Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 3 @ 90% Jerk 3 x 3 @ 80% The light is heavy (No Measure) 10 RFT

Primus Fitness – PrimusFit Teams again? (No Measure) Choose your partner do si do 400m run/row 60 pull ups 400m run/row 6×50 sled relay 3/2

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Squat 3 x 3 @ 90% Press 3 x 3 @ 90% WOD Teams of 2

Primus Fitness – PrimusFit Weightlifting Press 3 x 3 @ 90 Snatch 3 x 3 @ 80% Average Joes (No Measure) 4 x 3 min

Primus Fitness – PrimusFit Globogym cobras (No Measure) Conditioning. Teams of 2 For time: 600 m run (each, 3x200m relay style) 50 Ball slams 40

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 3 x 3 Squat @ 90% 6 x 1 Clean @ 80% WOD For Time 1k Row

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Squat 3 x 3 @ 90% Deadlift 2 x 3 @ 90% WOD AMRAP 18 200m

Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 For Time 2100m Row 90 Push Ups 600m Team Med Ball Run (1 Ball

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 5 @ 85% Deadlift 2 x 5 @ 85% Snatch 3 x 3 @

Primus Fitness – PrimusFit View Public Whiteboard Warm-up WOD For Time 400m Run 100m Sled (4/3) 50 Step Ups 3 Tire Flips 400m Run 200m

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 5 @ 85% Press 3 x 5 @ 85% WOD

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3 x 5 @ 85% Clean 3 x 3 @ 75% WOD For Time 3 –

Primus Fitness – PrimusFit View Public Whiteboard Warm-up 15 Minutes WOD Teams of 2 P1 will Exercise P2 Will do the cardio Switch after designated

Primus Fitness – PrimusFit View Public Whiteboard Warm-up See Board, or do your own. WOD Twelve Labors of Mikeules. 1000m Run 30 Pull Ups 100

Primus Fitness – PrimusFit The Suffering (No Measure) Team sled push 600m 1/0 plate + 1 teammate then 100m tire flip (stop at 200 turnaround)

Primus Fitness – Spartan Lite Sweat Go time (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 30 Burpees 30 Medball Squat Cleans or wall

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting Squat 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD 5 RFT

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Deadlift 2 x 5 @ 80% Jerk 3 x 3 @ 70% Metcon 5 RFT

Primus Fitness – PrimusFit View Public Whiteboard Metcon Warm Up — Work through some of the movements Conditioning — AMRAP 15 5 Med Ball Clean

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Press 4 x 6 @ 80% Deadlift 2 x 6 @ 80% WOD Sweetness AMRAP 20

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting (No Measure) Press 3 x 5 @ 80% Snatch 3 x 3 @ 70% Barbell Warm Up

Primus Fitness – PrimusFit View Public Whiteboard HERO WOD Modified Partner Sean Hanley w/chipper 3k row at the top of every minute each partner does

Primus Fitness – PrimusFit View Public Whiteboard Conditioning 21-15-9 HEAVY RKB RING ROWS Weighted Step ups 400m run after each round Blue pill/scale 21-15-9 burpees

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 4 x 5 @ 80% Press 4 x 5 @ 80% Wod

Primus Fitness – PrimusFit Metcon (Time) Buy in: 3000m row (split meters) 3 rounds each (relay style) -8 AKBS (53/35) -8 pull-ups 800m run together

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

Primus Fitness – PrimusFit Weightlifting Deadlift 2 x 8 @ 75% Jerk 3 x 3 @ 65% AMRAP 16 (AMRAP – Rounds and Reps) 8

Primus Fitness – PrimusFit Boulder Training (Time) 800m Run 100 step ups 400m sled push (2/1) 50 Glute Bridges ( hold DB at hip 45+/35+)

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

Primus Fitness – PrimusFit Weightlifting Press 3 x 8 @ 75% Snatch 3 x 3 @ 65% Metcon (AMRAP – Reps) AMRAP 20 7 Box

Primus Fitness – PrimusFit Dynamic Warm Up EMOM 9 -100m run -10 air squats + 5 Hollow rocks -8 RKBS + 8 push ups WOD

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 8 @ 75% Deadlift 2 x 8 @ 75% WOD

Primus Fitness – PrimusFit Weightlifting Squat 3 x 8 @ 75% Clean 3 x 3 @ 65% Wod 14 Min AMPRAP 2-4-6-8-10-etc Hand release push

Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 Buy-In: Start at far end of gym, bear crawl to wall: 10 wall balls

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Press 3 x 8 Deadlift 2 x 8 WOD 8 min Skills EMOM

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 2 x 8 @ 70% Jerk 3 x 3 @ 70% Conditioning 8 min Skills EMOM

Primus Fitness – PrimusFit View Public Whiteboard Conditioning OGFIT – Boulder Beast Training RX 400m sandbag carry 12 tire flips 1000m run 400m empty sled