Spartan Lite – Fri, Jun 2
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power Clean 8 V Up L1 – 95/65 L2 – 115/75 L3 – 135/95 LM – 155/105
Workout of the Day
PrimusFit – Fri, Jun 2
Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift 3 x 3 @ 85% WOD 12 Rounds for Time 15 Second Bike 5 Hang Power Clean 8 V Up L1 – 95/65 L2 – 115/75 L3 – 135/95 LM – 155/105
PrimusFit – Thu, Jun 1
Primus Fitness – PrimusFit Warm Up WOD For Time 4k Your Way 1000m Run 5 Tire Flips 10 Decline Push Ups 15 Step Ups 20 Hammer Strike 1000m Row 5 Burpees 10 Ball Slam 15 Wall Ball 20 Sit Ups 1000m Bike (.65 of Mile) 20 Sit Ups 15 Wall Ball 10 Ball Slam 5 …
PrimusFit – Wed, May 31
Primus Fitness – PrimusFit Warm Up Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD Less is More Buy In – 6 Wall Walks then 21 – 15 – 9 Slam Ball Bent Over Row (95/65) Cash Out – 6 Turkish Get Ups (Heavy as you can)
Spartan Lite – Wed, May 31
Primus Fitness – Spartan Lite Warm Up Weightlifting Squat 3 x 3 @ 85% Press 3 x 3 @ 85% WOD AMRAP 22 Teams of 2 400m Run Together P1 – 15 RKBS + 15 Wall Balls + 15 Sit Ups P2 – Max Jump Rope Switch 100m FC Together P1 – 15 Slam Ball …
PrimusFit – Tue, May 30
Primus Fitness – PrimusFit Warm Up WOD AMRAP 30 Teams of 2 800m Run Together P1 – 400m Sled (1/0) P2 – 20 RKBS (70/53) + 20 Push Press (95/65) + 10 Front Squat + 10 Pull Ups + Max Plank Switch 800m Row Each Together P1 – 200m SA FC + 200m OH Plate …
PrimusFit – Fri, May 26
Primus Fitness – PrimusFit Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry (54/35) 3 rope climbs L1: 115/65 L2: 135/95 L3: 155/105 Core cash-out: 2 rounds for quality 50 bicycles 20 supermans 10 in and outs Cool down: 1000m walk and think about life.
Spartan Lite – Fri, May 26
Primus Fitness – Spartan Lite Warm Up Weightlifting Deadlift 3 x 5 @ 85% WOD “Little Ugly” 2 RFT 6 thrusters 200m KB farmer’s carry (53/35) 5 rope pulls L1: 75/55 L2: 85/60 L3: 95/65 Core cash-out: 2 rounds for quality 50 bicycles 20 supermans 10 in and outs Cool down: 1000m walk and think …
PrimusFit – Thu, May 25
Primus Fitness – PrimusFit WOD 8 min EMOM Split jerks from rack 1-6 – 2 jerks (light to medium) 6-8 – 1 jerk (heavier) 5 rounds x 4 minutes to complete 13/10 cals any machine 3 clean & jerks 10 ball slams 10 burpees Notes: Athlete’s choice on C&J load. Rest remainder of each set. …
PrimusFit – Wed, May 24
Primus Fitness – PrimusFit Weightlifting Press 3 x 5 @ 85% WOD 12 min skills EMOM (4 sets) 1-2 rope climbs 7-8 HSPU 10 toes to bar Conditioning: 3 rounds – 12 min cap 200m run 10 hang snatches 20 military sit-ups L1: 75/55 L2: 95/65 L3: 115/75