PRIMUS Fitness

Hawt Fire

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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Hawt Fire, 11-19-2020

LOW🔥 12′ EMOM 50m plate bearhug carry (45/35) 10 barbell thrusters + 20 mountain climbers 10 ball slams + 10 jumping jacks 10 Russian kettlebell swings MEDIUM🔥🔥 “Sushi Rolls” 5′ AMRAP 50 lunges with overhead weight (slammer ball) buy-in, then 50m slammer ball carry 10 ball slams 10 sit-ups (no weight) 2′ rest 5′ AMRAP […]

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Hawt Fire, 11-12-2020

LOW🔥 12′ EMOM 10 ball slams + 10 jumpies 100m run or 30″ easy row if raining 5-6 strict pull-ups or chin-ups 10 Russian KB swings + 20 Russian twists w/weight MEDIUM🔥🔥 On the 4:00 x 4 rounds 60m bear crawl 16 weighted sit-ups (use slammer ball or light dumbbell) 10 American kettlebell swings (72/53) […]

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Hawt Fire, 11-5-2020

LOW🔥 12’ EMOM 12 weighted sit-ups 100m run 10 heavy wall balls + 20 bicycles 20 sec handstand holds (or 10 HSPU) MEDIUM🔥🔥 5’ AMRAP of 10 ball slams 50m run w/ slammer ball 5 push-ups (or 5 HSPU) Then 90” rest 5’ AMRAP of 10 wall balls 50m chase ball 5 dumbbell snatches (50/35) […]

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Hawt Fire, 10-29-2020

LOW🔥 12′ EMOM 1 rope climb or 3 rope pulls 100m run 10 lunges + 20 mountain climbers 2 power cleans (light) + 10 v-ups MEDIUM🔥🔥 Buy-in: 40 jumping jacks 5 rounds of: 100m run 5 burpees 90″ rest 4 rounds of: 100m barbell carry (95/65) 10 box jumps (or step-ups) 90″ rest 2 rounds […]

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Hawt Fire, 10-22-2020

LOW🔥 12′ EMOM 100m run 8 light DB snatch + 20 mountain climbers 5 slow air squats + 3 rope pulls 10 good mornings MEDIUM🔥🔥 80 hammer strikes 70 air squats 60 Russian twists with weight 1′ rest 3 rounds of: 10 ball slams 10 PVC shoot throughs 10 DB snatches 1′ rest 3 rounds […]

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Hawt Fire, 10-8-2020

LOW 🔥- running clock 200m run 15 weighted sit-ups 10 Russian KB swings 15 air squats 1′ rest 100m chase ball 15 weighted sit-ups 10 Russian KB swings 15 air squats Notes: Running clock on this low intensity, dynamic warm-up. Use a plate or slammer ball for weighted sit-ups. MEDIUM🔥🔥 Buy-in: 40 American KB swings […]

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