Workout of the Day

Primus Fitness – PrimusFit Metcon (Time) 3 Rounds For Time: 10 Front Squats (185/125) 15 Box Jump Overs (24″/20″) 15 Chest to Bar Pull-ups Time Cap: 12:00

Primus Fitness – PrimusFit Weightlifting Jerk Wave 1 70% x 3 75% x 2 80% x 1 Wave 2 75% x 3 80% x 2 80% x 1 Metcon (Time) 3 Rounds For Time: 10 Front Squats (185/125) 15 Box Jump Overs (24″/20″) 15 Chest to Bar Pull-ups Time Cap: 12:00

Primus Fitness – PrimusFit Weightlifting Jerk Lift Every 2:00 Use Your Most Recent 1RM For Weights Wave 1 3×70% 2×75% 1×80% Wave 2 3x 75% 2x 80% 1x 80% Wave 3 3x 80% 2x 85% 1x 90% Metcon (Time) 3 Rounds For Time: 10 Front Squats (185/125) 15 Box Jump Overs (24″/20″) 15 Chest to

Primus Fitness – PrimusFit Weightlifting Jerk Lift Every 2:00 Use Your Most Recent 1RM For Weights Wave 1 3×70% 2×75% 1×80% Wave 2 3x 75% 2x 80% 1x 80% Wave 3 3x 80% 2x 85% 1x 90% Metcon (Time) 21-15-9 Box jumps (24/20) Front squats 200m run after each round Directly into 9-7-5 Handstand push-ups

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) As Far as Possible in 12 Minutes 30 Double Unders / DB Hop Overs 2 Alt Dumbbell Shoulder Rack Lunge (40/25) 2 Dumbbell Push Press 30 Double Unders / DB Hop Overs 4 Alt Dumbbell Shoulder Rack Lunge 4 Dumbbell Push Press 30 Double Unders

Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) Partners WOD (split reps, u-go-go) 32 minute AMRAP: Buy-in: 800m row Then 60 military sit-ups 30 man makers 60 toes-to-bar 20 syncro burpees 200m KB farmers carry 60 double unders 60 DB shoulder rack lunges 60 DB push press 20 snatches (95/65) Notes: Only do

Primus Fitness – PrimusFit Metcon (Time) 4 Rounds 15 Power Cleans (95/65) 400m Run 10 Squat Cleans Rest 2 minutes between rounds Time Cap: 20 minutesThe weight you choose for both the power clean and squat clean should allow you to go unbroken – meaning you should be able to get all 15 reps and

Primus Fitness – PrimusFit Weightlifting Clean Wave 1 – 70% x 3 – 75% x 2 – 80% x 1 Wave 2 – 75% x 3 – 80% x 2 – 80% x 1 Metcon (Time) 4 Rounds 15 Power Cleans (95/65) 400m Run 10 Squat Cleans Rest 2 minutes between rounds Time Cap: 20

Primus Fitness – PrimusFit Weightlifting Cleans Lift Every 2:00 Use Your Most Recent 1RM For Weights Wave 1 3×70% 2×75% 1×80% Wave 2 3x 75% 2x 80% 1x 80% Wave 3 3x 80% 2x 85% 1x 90% Metcon (Time) 4 Rounds 15 Power Cleans (95/65) 400m Run 10 Squat Cleans Rest 2 minutes between rounds

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go 3 Rounds For Time: – 800m Team Run – 60 Ball Slams (20/15) – 45 T2B (Rx+ 60) – 15 Push Jerks – 30 Hang Power Cleans – 45 Wall Balls (20/14, Rx+ 60) – 3x100m Sled Push Relays (2/1) Barbell