PRIMUS Fitness

Hawt Fire

Hawt Fire, 9-17-2020

LOW🔥 12′ EMOM 10 Heavy wall balls (25/20 or more) 100m run 10 light DB presses + 20 mountain climbers 3 rope pulls or 1 rope climb MEDIUM🔥🔥 Buy-in: 50 situps 7 rounds of 100m sled sprint (1/0 plates) 12 dumbbell push presses (or 6 HSPU) 12 Russian twist w/weight 15″rest HIGH🔥🔥🔥 3 sets / […]

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Hawt Fire, 9-10-2020

LOW🔥 2 sets of following movements – 30″ on / 30″ rest Rings rows Air squats Dumbbell shoulder press Russian twists (weighted) After the last 30″ rest, everyone goes on a 200m warmup run. MEDIUM🔥🔥 10 rounds of 100m weighted run (plate, sandbag, vest, etc) 8 wall balls 8 situps 10″ rest Cash-out: 60 barbell […]

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Hawt Fire, 9-3-2020

LOW🔥 Take 4-5’ to warmup squat cleans, then 6’ EMOM Minutes 1-4: 2 medium squat cleans Minutes 5-6: 1 heavy squat clean MEDIUM🔥🔥 Buy-in: 40 box step-ups 4 rounds of: 100m object carry (plate or sandbag) 100m KB farmer’s carry 10 Kettlebell high pulls 10 V-ups or T2B 30” planking Cash-out: 40 push-ups Notes: Very […]

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Hawt Fire, 8-20-2020

LOW🔥 100m sled push (no weight) 100m run 3 rope pulls 1′ rest 50 mountain climbers 25 Russian twists w/ball 10 ball slams 1′ rest 100m sled push (no weight) 100m run 3 rope pulls MEDIUM 🔥🔥 – 16’ cap 30 step-ups 20 ball slams 200m sled push (1/0) 100m ball chase 45″ rest 3 […]

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Hawt Fire, 8-13-2020

LOW🔥 12’ EMOM 10 wall balls (go heavy if you can) 50m run + 10 kettlebell shrugs 10 pull-ups (any variant) 10 dips (box, bar or ring) + 5 barbell thrusters Notes: Go heavy on the wall balls (25/20) if you can. Banded, jumping pull-ups or any variant can be sub’ed for pull-ups. MEDIUM🔥🔥 14′ […]

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Hawt Fire, 8-6-2020🔥🔥

LOW🔥 12′ EMOM 50m run 10 step-ups (unweighted) + 3 rope pulls 10 walls balls + 20 mountain climbers 15 American KB swings MEDIUM🔥🔥 Buy-in: 50 weighted step-ups (20/14) 4 rounds of: 100m weighted run (sandbag, plate, etc) 15 situps 6 rope pulls (or 2 rope climbs) 25m bear crawls 30″ wall sit Cash-out: 50 […]

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Hawt Fire, 7-30-2020

LOW🔥 200 run 50m sled push no weight 1′ rest 25 ball toss sit-ups w/partner (25 each person) 15 overhead squats w/PVC 1′ rest 10 KB swings 10 shoulder shrugs with Kettlebells 50m sled push no weight Notes: Find a partner for the sit-ups. It’s ok to wait a few extra seconds on the rest. […]

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