PRIMUS Fitness

Hawt Fire

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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Hawt Fire, 2-25-2021

LOW🔥 12’ EMOM 50m KB farmer’s carry 100m run 10 goblet squats + 10 sit-ups 6 rope pulls or 2 rope climbs MEDIUM🔥🔥 Buy-in: 50 military sit-ups 10 rounds of 100m sandbag carry (can use plates also) 8 American kettlebell swings (53/35) 15″ hollow rock hold Cash-out: 50 Russian twists w/weight HIGH🔥🔥🔥 3 rounds / […]

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Hawt Fire 2-18-2021

LOW 12′ EMOM 10 heavy wall balls (25/20) 50m plate carry (45/25) 10 air squats + 10 push-ups 5 tire flips MEDIUM Buy-in: 40 Russian twists w/weight 4 rounds of 50m sled push (45/25) 15 American kettlebell swings 5 man makers 30″ wall sits Then 4 rounds of 8 ball slams 6 burpees Notes: Go […]

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Hawt Fire, 1-28-2021

LOW🔥 12′ EMOM 10 KB shrugs + 20 jumping jacks 5 box jumps + 3 rope pulls 10 barbell thrusters + 20 mountain climbers 50m bear hug carry MEDIUM🔥🔥 3 rounds of 100m KB farmer’s carry 100m barbell carry (95/65, 115/85) 100m run 13 push presses (95/65, 115/85) or 13 DB snatches 3 rope pulls […]

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Hawt Fire, 1-14-2020

LOW🔥 9′ EMOM 10 Russian KB swings 10 Kettlebell shrugs + 10 jumping jacks 50m sled push (1/0) MEDIUM🔥🔥 Buy-in: 50 jumping jacks 4 rounds of 100m plate carry (45/25) 10 side plank lateral rotations w/dumbbells 10 American kettlebell swings 3 barbell clean & jerks (or 10 DB clean & jerks) 45” planking rest Cash-out: […]

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Hawt Fire, 12-9-2020

LOW🔥 12′ EMOM 50m plate carry 10 good mornings + 20 mountain climbers 10 barbell floor wipers + 10 sit-ups 10 barbell high pulls + 10 push-ups MEDIUM🔥🔥 Buy-in: 200m run 6 rounds for time: 5 Renegade rows w/burpee (dumbbells) 10 Floor Wipers (95/65) 15 Sumo-stance deadlifts (95/65) 20 Flutterkicks (4-count) 20″ rest Notes: Don’t […]

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Hawt Fire, 12-3-2020

LOW🔥 9′ EMOM 50m bearhug carry (plates) 50m sled push (1/0) 5 deadlifts (light) + 10 sit-ups MEDIUM🔥🔥 Buy-in: 40 Russian twists w/weight 10 rounds of 100m sandbag carry 5 burpees 2 heavy deadlifts (70-80%) 20″ planks or wall sits Cash-out: 20 dips (or 10 bar muscle-ups) Notes: Great for vested. Can alternate planks and […]

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