Workout of the Day

Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3 sets of 3 Reps *Add 20 lbs 3 sets of 1 Rep WOD 6 RFT 20 Sec Bike Sprint 5 Deadlift (225/155) 10 Slam Ball (20/15) 5 Hollow Rock or […]

Primus Fitness – PrimusFit Weightlifting Rack Pull Deadlift Using 75% of DL 1RM 3 set of 5 Reps *Add 20 lbs 3 sets of 3 Reps *Add 20 lbs 3 sets of 1 Rep () WOD 6 RFT 20 Sec Bike Sprint 5 Deadlift (225/155) 10 Slam Ball (20/15) 5 Hollow Rock or 24.3 For

Primus Fitness – PrimusFit Warm Up WOD

Primus Fitness – PrimusFit Warm Up WOD For Time 1000m Run 3 Rounds 5 Box Jump 10 S2OH (115/75) 5 Burpees 100m SA Farmers Carry (53/35) 1000m Row 3 Rounds 15 Wall Balls 10 T2B 15 Push Ups 100m OH KB Carry (Single) 1 Mile Bike RX+ – 135/95 & 72/53

Primus Fitness – PrimusFit Warm Up WOD For Time 40′ Cap 1000m Run 3 Rounds 5 Box Jump 10 S2OH (115/75) 5 Burpees 100m SA Farmers Carry (53/35) 1000m Row 3 Rounds 15 Wall Balls 10 T2B 15 Push Ups 100m OH KB Carry (Single) 1 Mile Bike RX+ – 135/95 & 72/53

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s

Primus Fitness – PrimusFit Weightlifting Dumbbell OH Press 3 x 5 @ 30s/20s 3 x 3 @ 40s/25s 3 x 3 @ 50s/30s WOD AMRAP 16 200m Run 3 Tire Flips 100m Sled (4/3) 10 Plate G2OH (45/25) RX+ AMRAP 20

Primus Fitness – Spartan Lite Warm Up Weightlifting Dumbbell OH Press 3 x 5 @ 20s/10s 3 x 3 @ 25s/15s 3 x 3 @ 30s/20s WOD AMRAP 16 200m Run 3 Tire Flips 100m Sled (3/2) 10 Plate G2OH (25/15) RX+ AMRAP 20

Primus Fitness – PrimusFit Warm Up WOD

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 YGIG – All Reps (Split Row) 400m Row 30 Air Squat 30 Pike Push Up (20 HSPU) 30 Military Sit Up 600m Row 20 Back Squat (135/95) 20 Bent Over Row 20 Windshield Wipers 800m Row 10 Thruster 10 Bench Press 10 T2B 1000m Row