Workout of the Day

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean – 1 Front Squat – 1 S2OH – 1 Back Squat Start @ 45/35 Add weight each Set @ 20#/10# (SL 10#/5#) interval until you cannot […]

Primus Fitness – PrimusFit Warm Up Weightlifting Squat Back/Front Squat Warm Up to 80% of 1RM 3 x 5 WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean – 1 Front Squat – 1 S2OH – 1 Back Squat Start @ 45/35 Add weight each Set @

Primus Fitness – PrimusFit 9am WOD Log PT (Use Punching Bag) Teams of 3 (or 4, no doubles) Split Reps when Appropriate 400m Log Run 20 Log Squats 20 Log Shoulder to Shoulder Press 20 Log Sit Up 20 Log Thruster 21 Tire Flip 90 Hammer Strike 600m Sled (2/1) 90 Hammer Strike 21 Tire

Primus Fitness – PrimusFit Weightlifting WOD

Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups

Primus Fitness – PrimusFit Warm Up Weightlifting WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7 V Up

Primus Fitness – PrimusFit Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7 V Up

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7 V Up

Primus Fitness – PrimusFit Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1 Mile Row (1600m) (Goal 6-9 Min) 3 Min Rest 1 Mile Bike (1600m) (Goal 3 – 4 Min) 3 Min Rest 100 Double Unders (3:1)

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1 Mile Row (1600m) (Goal 6-9 Min) 3 Min Rest 1 Mile Bike (1600m) (Goal 3 – 4 Min) 3 Min Rest 100 Double Unders (3:1)