Primus Fitness – PrimusFit METCON (Red Pill) (4 Rounds for time) 4 Rounds 400m Run / 30(M)/22(W) Cal Bike / 75 Double Unders (Pick your cardio!) 30 Plate Around the World 20 Plate Curls 15 Plate Front Raises 10 Plate Curls This workout can also be done with a dumbbell, of course! Suggestions Men: 35-45# […]
PrimusFit – Thu, Nov 21 Read More »
Primus Fitness – PrimusFit Metcon (12 Rounds for time) EMOM 12 Minutes (Every Minute on the Minute for 12 Minutes) 6 Box Jump (24/20) 10 Wall Ball (20/14) Score: Number of Rounds Where Work is Completed Within the Minute Score: Time on the Clock When 12 Rounds is Complete Goal: 12 Rounds 11:30-16:30 Notes: Do
PrimusFit – Wed, Nov 20 Read More »
Primus Fitness – PrimusFit “Poseidon’s Trident” (Team Version) (3 Rounds for time) Teams of 2: Part 1: 40 Push Up Each – At the Same Time, Then: 60 SHARED Barbell Power Clean (YGIG) Immediately Into… Part 2: 40 Push Up Each – At the Same Time, Then: 60 SHARED Barbell Front Squat (YGIG) Immediately Into…
PrimusFit – Tue, Nov 19 Read More »
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes to Bar 12 Alt Dumbbell Farmer Lunge 12 Barbell Power Snatch Weight Suggestions (scale as needed): Men: 75-95# barbell | 40# DBs Women: 55-65# barbell | 25# DBs Score: Total
PrimusFit – Mon, Nov 18 Read More »
Primus Fitness – PrimusFit Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP (As Many Rounds and Reps As Possible in 16 Minutes) 8 Toes to Bar 12 Alt Dumbbell Farmer Lunge 12 Barbell Power Snatch Weight Suggestions (scale as needed): Men: 75-95# barbell | 40# DBs Women: 55-65# barbell | 25# DBs Score: Total
PrimusFit – Mon, Nov 18 Read More »
Primus Fitness – PrimusFit WOD Teams of 3 Buy-in: 20 team sit-ups 20 high-five team burpees 400m sled push (2/1) 90 pull-ups – (u-go-I-go, split reps) Lift-o-mania (u-go-I-go, split reps) 45 clean & jerks (115/85) 30 clean & jerks (135/95) 18 clean & jerks (155/105) 3 x 50m each -front rack barbell carry (155/105) or
PrimusFit – Sat, Nov 16 Read More »
Primus Fitness – PrimusFit Metcon (No Measure) Choose a barbell or 2 KB for the entire workout Buy in and cash out with 400m equipment carry Then 4 RFT 12 deadlifts 10 pull ups 8 cal bike Practice paralette pass thru x 30 2 min bar hang or Work on kipping for pull ups/T2B/MU for
PrimusFit – Fri, Nov 15 Read More »
Primus Fitness – PrimusFit stutter step (No Measure) 6 rounds 6 Wall Balls ( air squat scale) 100m run Then 6 Rounds 6 Man Maker (renegade row scale) 10 Burpees (rx+ devil press) Then 6 Rounds 6 Wall Balls 100m run (if RX+ then repeat man makers and burpees here)no rest periods built in between
PrimusFit – Thu, Nov 14 Read More »
Primus Fitness – PrimusFit 21-15-9 (No Measure) 21-15-9 Hang power cleans Front rack lunges S2OH Then Accumulate 30 T2B or v-ups and 3 min of plank split as needed
PrimusFit – Wed, Nov 13 Read More »
Primus Fitness – PrimusFit Go go gadget (Time) You need Two plates on a sled, a slam ball, a barbell and a cardio machine From Bay door 8 rds P1: 50m sled push P2: 50m slam ball toss At stop sign P1: 10 Plate G2OH P2: 10 Slam Ball Switch roles and repeat (back to
PrimusFit – Tue, Nov 12 Read More »
