WELCOME TO THE
Primus Fitness
WORKOUT OF THE DAY
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’
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
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
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:
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)
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
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
Half Murph
Primus Fitness – PrimusFit View Public Whiteboard WOD Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
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
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
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
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
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
Saturday
Primus Fitness – PrimusFit View Public Whiteboard Metcon 8am WOD: Weightlifting: Deadlifts – Work up to heavy set of 10 Thrusters – Work up to
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
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
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
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
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
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
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
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.
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
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
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
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
Wed
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 1 RM Test WOD For Time & Load: *add weight each round 10 Clean and Jerks
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)
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
Dennis’ Bday Extraxaganza
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 1 RM test WOD Starter: 31 birthday burpees Then 12 min AMRAP 10 alt front rack
Saturday
Primus Fitness – PrimusFit View Public Whiteboard 8am WOD 3 rounds for quality: – 100m run – 10 Snatch grip strict press – 10 jumping
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
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
Thursday
Primus Fitness – PrimusFit View Public Whiteboard Skill 12 min Skill/Gymnastic practice Choose 2: – T2B – Rope climbs – Handstand/ HSPUs – Dubz WOD
33022 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
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Warm-up 9’ EMOM: – 100m row or run – 15 Ball Slams 20/15 – 10 Push Jerks +
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard OLY lifting 6 min emom 1 complex each min of: – Snatch Grip Deadlift – Snatch Grip High
32822 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
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 3×1 @95% WOD “Fight gone bad” 3 Rounds For Total Reps in 17 minutes: – 1
Saturday 3/26/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Teams of 3 – split reps, u-go-I-go Buy in: 20 synchro burpees 150 wall balls (20/15) 1000m
Friday, 3/25/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 2 @ 90% Conditioning 14’ overhead squat practice, build to a heavy single Conditioning:
NatFit 3/24/2022
Primus Fitness – PrimusFit View Public Whiteboard Metcon For Time: 45 Min Cap Buy In: 2x 100 Meter Sled Push Down/ Pull Back (no straps,
32322SL
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
Wednesday 3/23/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning Strength: Press 14’ Full snatch practice, build to a heavy single Conditioning – – 15’ time cap
Tuesday, 3/22/2022
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 12’ dynamic warmup EMOM – 3 sets of the following -100m run -1-2 power cleans (medium weight)
32122 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
Monday, 3/21/2022
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 2 @ 90% Conditioning Strength: Squats 3 rounds – 16’ time cap 20 Sandbag
Saturday 3/19/2022
Primus Fitness – Open Gym View Public Whiteboard Conditioning Teams of 3 (u-go-I-go and split reps except where noted) 2 x 100m per person sled
31822 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups Strict 15 AKBS
Friday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadlift 3 x 3 @ 85% WOD Every 3 min x 6 sets (18 min) 3 Deadlifts
Thursday
Primus Fitness – PrimusFit View Public Whiteboard WOD 30 AMRAP 10 Tire Flips 20 Man-makers 30+/ 20+ 20 Wall Balls 20 AKBS 53/35 20 Burpees
31622 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 20 Push Ups 12 Pull Ups 15 AKBS 5
Wednesday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Press 3 x 3 @ 85% WOD For Time 50 Push Press 50 Back Rack Box Step
Tuesday
Primus Fitness – PrimusFit View Public Whiteboard WOD Team of 2 20 Cal Row 20 Power Snatch 100 Double Under 40 Cal Row 40 Overhead
31422 SL
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up 200m Run 15 Air SQuats 10 Lunges/leg 15 Push Ups 10 Strict Pull Ups 15 AKBS
Monday
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 3 x 3 @ 85% WOD AMRAP 13 Buy In: 1000m row Max Rounds of: 14
Saturday Before the Storm
Primus Fitness – PrimusFit View Public Whiteboard WOD Teams of 3 Buy in: 20 synchro burpees 60 Power Snatches 75/55, 95/65 3000M Row 60 C&J
Open Day 22.3
Primus Fitness – PrimusFit Warm-up 200m Run 15 Air Squats 10 Lunges/Leg 15 Push Ups 10 Pull Ups 15 AKBS 5 Inch Worms 10 Empty
22.3 Open 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
1222 SL
Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Lunges/Leg 10 Push Ups 10 Pull Ups 10 AKBS 10 KB Deadlift Weightlifting
Wednesday 12/22
Primus Fitness – PrimusFit Weightlifting Deadlift & Snatch 3 x 5 Deadlift @ 70% 3 x 3 Snatch @ 65% WOD 4RFT 400m run 20
Tuesday 12/21
Primus Fitness – PrimusFit WOD Team of 2 8 x 200 m relay run (Murphy bldg) Then… 60 DL 225/155 60 Hang power cleans 175/115
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Wednesday, 01-31-2018
Strength Wendler Week 4 — Presses 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning For Time 100 Double Under 15 Power Snatch L1 — 95 /
Tuesday, 01-30-2018
Group Warm Up Conditioning Teams of 2 Team Complex 10 Minutes to find a max complex 5 Clean Deadlifts 4 Power Clean 3 Front Squat
Monday, 01-29-2018
Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out
Wednesday, 01-17-2018
Strength. 5-3-1 Press 5-5-5-5-5+ 50%-60%-65%-75%-85% Group Warm-up together Band I,W,T,Ys Barbell Warm-up For Time 10,9,8,…1 Power snatch 20 Double Unders L1 75/55 L2 95/65 RTG
Tuesday, 01-16-2018
Group Warm-up Team EMOM 10 Partner 1 Even Minute 5 Push-ups & 5 Sit-ups Partner 2 Even Minute 5 Push Press & 5 Push Jerks
Friday, 01-12-2018
Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95
Thursday, 01-11-2018
Group Warm-up Conditioning. Firebase P.T. Test Max Effort Pull-ups or Ring Rows (1 Attempt) 2 Min. Max Effort Air Squats Push-ups Sit-ups 2 Min. Rest
Wednesday, 01-10-2018
Strength. OHS 3-3-2-2-1-1 Conditioning. AMRAP 7 24 Double Unders 12 DB Snatch 35+/25+ 6 Box Jumps 24/20 Cash Out 3 Rounds 100m Farmers Carry
Tuesday, 01-09-2018
Group Warm-up Conditioning. Teams of 2 5 Rounds for time 80 Hammer Strikes 60 KB Swings 53/35 40 Burpees 20 Thrusters 115/80
Friday, 01-05-2018
Warm Up — Good Mornings Bent Over Rows Strength — 1 RM Deadlift Conditioning — EMOM — 5 Rounds 3 Muscle Clean 3 Hang Squat
Friday, 01-05-2018
Warm Up — Good Mornings Bent Over Rows Strength — 1 RM Deadlift Conditioning — EMOM — 5 Rounds 3 Muscle Clean 3 Hang Squat
Thursday, 1-4-2018
Warm Up — Work through some of the movements Conditioning — AMRAP 15 5 Med Ball Clean 10 Push Up 15 Wall Ball 20 Double
Wednesday, 1-3-2018
Warm Up — Shoulder Mobility and Warm Up Strength — 1 RM Push / Bench Press Conditioning — 3 Rounds for Time 250m Row 21
Friday, 12-22-2017
Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout
Friday, 12-22-2017
Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout
Thursday, 12-21-2017
Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M
Thursday, 12-21-2017
Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M
Wednesday, 12-20-2017
Strength. Bench or Strict Press 5×2 90% Conditioning. EMOM 16 Minute 1 – 10 Double Unders (Unbroken) Minute 2 – 8 Kettlebell Swings 53/35 Minute
Tuesday, 12-19-2017
Partner Warm-up 4 minute AMRAP Conditioning. Teams of two. AMRAP 25 5 Push Press 95/65 5 T2B 5 Push-ups 5 Box Jump Overs 50M Run
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out
Thursday, 12-14-2017
Tactical Fitness – for time: Demo: reverse burpees and variants 400m run 50 air squats 400m run 50 jumpies 400m run 50 KB swings (53/35)
Wednesday, 12-13-2017
Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead
Tuesday, 12-12-2017
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6
Tuesday, 12-12-2017
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6
Friday, 12-08-2017
Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean
Thursday, 12-07-2017
Conditioning — RX Weight Vest 1000m Run 3 Rounds of: 10 Push Ups 10 Pull Ups 800m Run 3 Rounds of: 10 Air Squats 10
Wednesday, 12-06-2017
Strength — Bench or Push Press 5×3 @ 80% Conditioning — EMOM 16 Odd Minutes — G2OH (45/25# Plate) Even Minutes — Burpee Score is
Tuesday, 12-05-2017
Group Warm-Up Conditioning — Team of Two — 30 Minute AMRAP Score = (Calories per minute) x (number of rounds completed) Non working partner rows
Monday, 12-04-2017
Strength — Front or Back Squat 5×3 @ 80% Conditioning 3 Rounds for Time 3 Muscle Up 6 Squat Clean L1 — 95 / 65
Friday, 12-01-2017
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Thursday, 11-30-2017
Rope Climb Skill Review Tactical Fitness Training “White” Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with
Wednesday, 11-29-2017
Shoulder Mobility (Ts, Ys, Is) Strength Week 4. Bench or Strict Press 5×5 75% Conditioning. Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps
Strongman, 11-28-2017
A) EMOM 10 even: 3 sumo deadlifts 80-85% odd: 3-5 chin ups B) Power Clean x 1 Front Squat x 2 Jerk x 1 Front
Tuesday, 11-28-2017
Cash In Burpee-Sprint Pyramid 1-4, 4-1 25M Sprint between each Burpee Set Conditioning. For Time: 100 Double Unders 30 Push Ups 30 Box Jumps Overs
Saturday, 11-25-2017
Conditioning. Teams of 2 “Glen” 30 Clean and Jerk (135/95) Run 1 mile 10 Rope climbs Run 1 mile 100 Burpees