PRIMUS Fitness

Tagged: “Strength”

Friday, 01-29-2016

Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell […]

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Barbell Club – Thursday, 01-29-2016

BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? […]

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Wednesday, 01-27-2016

Strength Wendler Week 4 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Weighted Lunges Conditioning AMRAP 15 5 T2B 10 Hand Release Push-ups 15 Power Cleans L1 – 96/65 L2 – 115/85 L3 – 135/95 M 155/125 Core Cash Out Barbell Ab Roll 5×5 Interested in learning more […]

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Tuesday – Strongman, 01-26-2015

Strong(wo)man: 1. Dynamic Effort Sumo Box Squat: 3 reps at 65% of 1RM w/ 60 seconds of rest between each set. Super set with either: 2 Muscle-Ups or 3 KBSDHP. 2. Stone Arm Ladder Challenge 3. 3RM Banded Press + 3 KBS Rows 4. Group Cashout   Interested in learning more about PRIMUS CrossFit, Orlando’s […]

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Thursday, 1-21-2016 Barbell Class

Barbell Club Snatch: 3 @ 40, 50, 60, 70. 2 @ 75, 80, 80, 80. Heaving Snatch Balance: 5×3 @ 30, 40, 50, 60, 65. Hang Clean High Pull: 5×5 @ 60. L-Sit Hold: 3 x Max Effort Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.

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Tuesday Strongman, 01-19-2016

7 pm Strongman open for business tonight. Prepare yourselves for the Iron Arms Challenge! 1. Dynamic Effort Deadlift: 2 reps at 55% of 1RM; 15 sets w/ 30 seconds rest. Super set with either: 1-2 Muscle-ups, or 4 Power Swings. 2. Iron Arms Cone Challenge (Farmer Carry+ Row + Curl). 3. 5RM on banded shoulder […]

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Monday, 01-18-2016

Strength. Wendler Week 3 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X7 Pull-ups or 5X12 Ring Rows Conditioning. Barbell Warm-up 21-15-9 Hang Power Clean Knee to Elbow 50 Double Unders between each round (2:1) 20 minute cap L1 115/80 L2 135/95 L3 155/125 Interested in learning more about […]

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