PRIMUS Fitness

Hawt Fire

Hawt Fire, 6-3-2021

Low 9 min EMOM 100m run 5-10 light snatches 10 Ball slams Medium 25 min AMRAP of 15 power snatches (95/65) 10 burpees 10 Power snatches (115/85) 10 Burpees 5 Power snatches (135/95) 10 Burpees 1 min rest High 3 rounds/ 90 second rest in between rounds 10 Ball slams (20/15) + 50m Farmers carry […]

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Hawt Fire, 5-27-2021

LOW 12′ EMOM 50m sled push (empty) 10 good mornings (empty barbell) + 20 mtn climbers 10 DB snatches (light) + 5 push-ups 10 weighted sit-ups MEDIUM 5 rounds of 250m row or 200m run 8 PVC shoot throughs 5 deadlifts (155/105) 15″ rest 1 min rest 7 rounds of “Cindy” 5 pull-ups 10 push-ups […]

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Hawt Fire, 4-15-2021

LOW🔥 9′ EMOM 50m sandbag or plate carry 10 Russian KB swings + 10 sit-ups 10 KB shrugs + 1 tire flip Then 200m jog MEDIUM🔥🔥 Buy-in: 40 Russian twists w/plate 4 rounds of 200m sandbag or plate run 100m KB farmer’s carry 15 American KB swings 5 tire flips 30″ wall sit Cash-out: 40 […]

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Hawt Fire 4-8-2021

LOW🔥 9′ EMOM 10 KB shrugs + 20 mountain climbers 10 KB deadlifts (one KB) 10 light DB snatches + 10 v-ups Right after last minute, go on a 200m jog. MEDIUM🔥🔥 Grab a partner and do 4 x 100m sled push each (2/1) 500m partner barbell carry (95/65) 1′ planking Go into gym and […]

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Hawt Fire, 4-1-2021

LOW🔥 100m run 10 good mornings (barbell only) 30″ rest 100m plate carry (45/25) 10 barbell front rack lunges (empty) 30″ rest 2 x 100m sled sprints (1/0) Notes: This should be for quality and easy pace. Take a breather between the sled push sets. MEDIUM🔥🔥 1000m sandbag carry 1′ rest Then 4 rounds of […]

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Hawt Fire, 3-11-2021

LOW🔥 12′ EMOM 50m sled push (empty) 5 bench press (medium weight) 100m run 10 kettlebell shoulder shrugs + 10 lunges MEDIUM🔥🔥 Buy-in: 400m sandbag run 4 rounds of 100m KB farmer’s carry 10 dumbbell snatches 10 floor wipers 20″ wall sit Cash-out finisher: 5 rounds of 6 ball slams 10 jump lunges Notes: Plates […]

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Hawt Fire, 3-4-2021

LOW🔥 12′ EMOM 50m sled push (empty) 10 heavy ball slams (25/20) 10 weighted sit-ups + 20 jumping jacks 1 medium-to-heavy clean + 10 air squats MEDIUM🔥🔥 Buy-in: 50 alt single leg v-ups 7 rounds of: 100m run 25m sled push (3/2) 3 power cleans (@55-60%) 15″ rest Notes: If unvested, go heavier on the […]

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