PRIMUS Fitness

Tuesday, 05-07-2019

HIIT dynamic warmup – 7’ x 2 (40” on / 20” off)

  • Air squats
  • Pushups
  • Mountain climbers
  • Flutter kicks
  • lunges
  • Burpees
  • Cossack squats

-Take a 1’ break- then another 7′ HIIT

  • Ball slams
  • Kettlebell high pulls
  • Sit ups with slammer ball
  • Kettlebell swings
  • Box step-ups
  • Goblet squats
  • Lateral box step-overs

Partner WOD I
AMRAP 2’ – You-go-I-go
Burpees over bar

Take a 3’ break and set up for the next section.

Partner WOD II – Chipper, You-go-I-go
50 Box step-ups with sandbag
400m Sandbag run (both partners)
50 Kettlebell swings (53/35)
50 Partner ball toss sit-ups
50 Power cleans (115/75)
50 Kettlebell high pulls (53/35)
50 Toes-to-Bar
50 Ball slams (20/15)
400m Sandbag run

Rx+: 135/95 on cleans, 72/53 on kettlebells, 30/20 on ball slams

Notes: Use the HIIT as a dynamic warmup and work out the kinks from yesterday’s squats and snatches. For the second section, you’ll need a slammer ball, kettlebell, and box. These movements will get you warmed up specifically for the partner WOD later. Partner WOD I should be an all out sprint, with teams trying to rack up as many burpee reps as they can in 2 minutes. Get ready to have your heart rate spiked! Figure out the most efficient way to break it up. Partner WOD II is a fun chipper that has a little bit of everything. RX athletes can step it up with increased weight.

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