Workout of the Day

Primus Fitness – PrimusFit Weightlifting Overhead Squat Use 1RM from last week. 3 x 8 @ 65% WOD 20 min cap 1-2-3-4-5-6-7-8-9-10 Barbell Deadlift Toe to Bar Burpee Box Jump Over Rx: 185/115 24/20 Rx+: 205/135 24/20 Rx++: 225/155 30/24 Cap: 20:00 Coaching Notes: This workout is a breeze the first 4-5 rounds, but most […]

Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead Squat Use 1RM from last week. 3 x 8 @ 65% WOD 5 RFT 200m Run 8 Deadlift (Med Heavy) 10 SA Snatch 12 V Up

Primus Fitness – PrimusFit WOD Teams Of 3 Split Reps 40′ AMRAP Buy In: 90 Burpee Relay (Rx+:120 Burpees) P1: Max Burpees P2: 200m Run P3: Rest W/Remaining Time: – 45 Cal Row -45 In/Outs (25/10) -45 Cal Row -45 Thrusters L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit WOD

Primus Fitness – PrimusFit WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press

Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 100% of Deadlift 1RM 3 x 1 WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press

Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use DL 1RM 3 x 3 @ 90% 3 x 1 @ 95% WOD 14′ AMRAP: -14 AMKBS (53/35) -100m Sled Push (2/1) -14 S/A KB Push Press

Primus Fitness – PrimusFit Bodybuilding/Accessory 4 RDS: -8 Seated Double Arm Arnold Press (6-7/10 RPE) -12 Jack Knives -12 DB Glute Bridges (8/10 RPE) -12 Cable Machine Lat Pull Downs WOD “The Ghost” Benchmark WOD 5 Rounds For Total Reps: – 1:00 Row (Cals) -1:00 Burpees -1:00 Dubz -1:00 Rest Rx+: 6 Rounds

Primus Fitness – PrimusFit OLY EMOM 10: -Build to a Heavy Complex of: 3 Cleans 2 Front Squats 1 Shoulder to Overhead Murph Prep Every 5′ x 30′ -200m Run -2 Rounds of Cindy: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest with remaining time

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell Overhead Press 2 x 5 @ 25s/20s 4 x 8 @ 35s/30s WOD