PRIMUS Fitness

Hawt Fire

Hawt Fire, 10-14-2021

LOW🔥 Dynamic warmup – 45″ on / 15″ off (10 min total) 2 sets of the following: Bicycles Planking Ball slams (20/15) Floor wipers Air squats 100m sled push (45/25) after last set. MEDIUM🔥🔥 Buy-in: 80 hammerstrikes 3 rounds of: 100m sled push (2/1) 25 ball slams (20/15) 5 tire flips 45″ hollow rock holds […]

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Hawt Fire, 10-7-2021

LOW🔥 6′ EMOM squat clean practice 1-2 reps per minute Then easy 200m run after the EMOM MEDIUM🔥🔥 Buy-in: 50 military sit-ups Then 4 rounds of: 20 cal rower 200m sandbag carry 5 sandbag squats 5 man-makers 45″ planks HIGH🔥🔥🔥 3 rounds / 90″ rest 1 heavy squat clean + seated sled pulls + sled […]

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Hawt Fire, “13 Soldiers” Tribute WOD

LOW🔥 9′ EMOM dynamic warmup 100m run 1-2 cleans (light to medium) 10 jumpies + 10 situps MEDIUM🔥🔥 “13 Soldiers” Tribute WOD 13 rounds of 3 Power cleans (135/95) 6 hand release push-ups 9 goblet squats (53/35) Finish with 1 mile run (optional vested) Notes: go vested on the run if you’re feeling extra. HIGH🔥🔥🔥 […]

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Hawt Fire, 8-26-2021

LOW🔥 6′ EMOM 1-2 squat clean reps (increase weight) per minute After EMOM, do 3 x 50m sled push for quality (2/1 plates) MEDIUM🔥🔥 4 rounds of the following: 200m sandbag carry 30 hammer strikes 30m bear crawl (cone and back inside gym) 30 russian twists w/weight (20/15) 30″ plank holds HIGH🔥🔥🔥 3 rounds / […]

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Hawt Fire, 8-5-2021

LOW 12′ EMOM Minutes 1-6: 1-2 full clean reps Minutes 7-12 – Odds: 50m plate bearhug carry Evens: 10 PVC shoot throughs Notes: Do 2 clean reps if you stay moderate loads MEDIUM 10’ AMRAP 200m run 1 clean 8 v-ups 20″ planking 1′ rest after first AMRAP 6′ AMRAP 100m sandbag run 10 burpee […]

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Hawt Fire, 7-22-2021

LOW🔥 10′ EMOM Odds: 50m KB farmer’s carry Evens: 5 tire flips MEDIUM🔥🔥 10 rounds of 100m run 6 front rack lunges (95/65) 6 v-ups 1 minute rest then cash-out: 3 rounds of 7 thrusters (95/65) 9 American KB swings (53/35) Notes: Do all 10 rounds then take the 1 minute rest. Go AFAP on […]

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Hawt Fire, 7-8-2021

LOW 12′ EMOM Odds: 1-2 squat cleans (medium to heavy) Evens: 100m run Notes: Just do 1 rep full clean if you want to go heavy-ish. Otherwise 2 reps. You can mix it up also. MEDIUM 15′ AMRAP (running clock) 0:00 – 3:00, 1min rest 200m row 10 shoot throughs Max reps v-ups 4:00 – […]

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