Primus Fitness – PrimusFit WOD Option A: Conditioning – Murph Training 1000m run 10 burpee pull-ups 30 push-ups 50 air squats 100 hammer strikes 50 air squats 30 push-ups 10 burpee pull-ups 1000m run Rx+: Vested Option B: 5 Rounds 4 power cleans 20 cal row 100m sled push (2/1) L1: 115/75 L2: 135/95 L3: […]
PrimusFit – Thu, Apr 25 Read More »
Primus Fitness – PrimusFit WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s carry (53/35) 10 front squats bear crawl 25m 10 HSPU bear crawl 25m Notes:: set up two
PrimusFit – Wed, Apr 24 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 2 x 6 @ 20s/15s 4 x 8 @ 30s/20s WOD 4 RFT 400m Run 5 Power Cleans (Med Weight) 8 Shoulder to Overhead 10 Hanging Knee Raise
Spartan Lite – Wed, Apr 24 Read More »
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s
PrimusFit – Wed, Apr 24 Read More »
Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Use Deadlift 1RM 3 x 3 @ 110% 3 x 1 @ 115% WOD 12 minute EMOM 1 squat clean (light to medium) 10 dips + 5 sit-ups 7-8 handstand push-ups 100m run Conditioning – 16 min cap Buy-in: 40 sit-ups 3 rounds of: 100m KB farmer’s
PrimusFit – Wed, Apr 24 Read More »
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD – 26 minute AMRAP Buy-in: 400m sled push (2/1) 10 Tire flips 60 Box jumps 30 man makers 60 Partner ball toss sit-ups (20/15) 60 American KB swings (53/35) 60
PrimusFit – Tue, Apr 23 Read More »
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partners WOD – 26 minute AMRAP Buy-in: 400m sled push (2/1) 10 Tire flips 60 Box jumps 30 man makers 60 Partner ball toss sit-ups (20/15) 60 American KB swings (53/35) 60
PrimusFit – Tue, Apr 23 Read More »
Primus Fitness – PrimusFit WOD 12 minute AMRAP 12 wall balls (20/15) 1 clean & jerk 50m run L1: 135/95 L2: 155/105 L3: 185/125 4 min break Finisher: 3 rounds – 3 min cap 15 ball slams 10 burpees
PrimusFit – Mon, Apr 22 Read More »
Primus Fitness – PrimusFit Weightlifting Overhead Squat 4 x 8 @ 75% WOD 12 minute AMRAP 12 wall balls (20/15) 1 clean & jerk 50m run L1: 135/95 L2: 155/105 L3: 185/125 4 min break Finisher: 3 rounds – 3 min cap 15 ball slams 10 burpees
PrimusFit – Mon, Apr 22 Read More »
Primus Fitness – Spartan Lite Warm Up Weightlifting OH or Front Squat 4 x 8 @ 70% of 1RM WOD AMRAP 6 100m Run 15 Wall Balls 10 Burpees 3 Min Rest AMRAP 6 50 Jump Rope 10 Ring Rows/Pull ups 10 SA Snatch
Spartan Lite – Mon, Apr 22 Read More »
