Primus Fitness – PrimusFit Conditioning Teams of 2 9 min AMRAP P1: 20/18 cal row P2: Max P cleans 135/95 Rest 2 min 9 min AMRAP P1: Murphy loop run P2: Max P snatches 95/65 Rest 2 min 9 min AMRAP P1: 100m sled push 2/1 P2: max T2B or V ups
Primus Fitness – PrimusFit Weightlifting Deload Week Squats 5 x 5 @ 50% Cleans 3 x 3 @ 50% WOD 8 RFT 3 C+J (155/105) 200m Run 1 Round Cindy (5/10/15 PullUp/PushUp/Squat) Rx- 135/95
Primus Fitness – Spartan Lite Warm Up See Board Weightlifting Squats 3 x 8 @ 55% Press 3 x 8 @ 55% WOD We’re Back 21 -15 – 9 Ball Slam S2OH (75/55) Weighted Lunge (Barbell or Dumbbell) Run 400m after each split.
Primus Fitness – PrimusFit Mustang Sally (No Measure) 5 RFT 20 wall ball 200m odd object carry 5 RFT 8 Snatch 200m run
Primus Fitness – PrimusFit 2k Row (Time) Max Effort 2k RowSplit Love hurts (No Measure) Everything is split Sled Push 400 m Bar carry 400 m 60 PClean 50 T2B 60 S2OH 50 Box jump 60 Sumo DL 50 Hammer strike Bar Carry 200m Sled Push 200m
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squat 1 Rep Max Attempt Alternate: Clean 5 x 1 @ 90% What comes around goes around (Time) solo Split reps as you see fit (5 rds of 20/10/5 or straight through). 100 AKB 50 push ups 25 Pull ups rest 3 min 100 dubs 50 slam …
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 1 RM Attempt or Squat 5 x 5 @ 50% of 1RM WOD Around the Yard For Time 1000m Run or Row 30 Sit Ups 20 Push Ups 10 Box Jumps 50m Walking Lunge 30 Leg Lifts 20 Ring Rows 10 Power …
Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Deadllift 2 x 1 @ 95% Jerk 3 x 1 @ 85% Conditioning Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups Ball slams 15-12-9 Cal row In and outs Box jump overs (24/20) 12-9-6 Cal row Burpees Thrusters (95/65)
Primus Fitness – Spartan Lite View Public Whiteboard Warm-up See Board Weightlifting Squat 3 x 1 @ 95% Deadlift 2 x 1 @ 95% WOD Conditioning – 20 minute cap 21-15-9 Cal row Pull-ups or Ring Rows Ball slams 15-12-9 Cal row In and outs Box jump overs (20/16)
Primus Fitness – PrimusFit View Public Whiteboard Conditioning 1000m sled push (45/25) 15 Box step-ups (24/20) 15 Burpee Pull-Ups 15 Push press (95/75) 15 tire flips 15 KB Swings (72/53) 15 Front rack lunges (95/65) 15 military sit-ups 15 push-ups 15 Thrusters (95/75) 1000m Run RX+: vested
