4.21.2018

Ben Sims Uncategorized

Teams of 2. Trade every 10 reps. AMRAP 20 minutes: 30 Thrusters (95/65) 30 Burpee Box Jumps (24/20) 30 Calorie Bike -or- Row (Alt. Rounds)  

4.20.2018

Ben Sims WOD

“PRIMER” 3 Sets: :30 SDHP :30 Single Unders :30 Push-ups :30 Abmat Sit-ups “CONDITIONING” Teams of 2. Trade Reps as needed. Performance/Fitness: AMRAP 5 minutes: 50/40 Calorie Bike 50 KBS (53/35) REST 2:00 AMRAP 5 minutes: 50/40 Calorie Row 50 Push Press (95/65) (75/55) REST 2:00 AMRAP 5 minutes: 50/40 Calorie Bike 50 Toes to Bar Core: AMRAP 5 minutes: …

4.19.2018

Ben Sims WOD

“PRIMER” 3 Sets: :30 Plank :30 Russian Twist Immediately into: AMRAP 4 minutes: 10 Walking Lunge Steps 10 Toe Touch Jumping Jacks “STRENGTH” 4 Sets: 5 Back Squats @ 80-90% 15 Wtd. Hip Extensions REST 2:00 between sets “CONDITIONING” Performance: 4 Rounds for Time: 20 Plate OH Walking Lunge Steps (45/35) 15 Burpees to Plate Fitness: 4 Rounds for Time: …

4.18.2018

Ben Sims WOD

“PRIMER” In 7:00: 500m Row 30 Abmat Sit-ups 1k Bike 30 Push-ups “STRENGTH” In 8:00: 800m Run -with remaining time: Find a 3RM Strict Press “CONDITIONING” Performance: EMOM 16 minutes: 1st Minute: 15/12 Calorie Bike 2nd Minute: 35 Double Unders 3rd Minute: 20/15 Calorie Row 4th Minute: 10 HSPU Fitness: 1st Minute: 12/10 Calorie Bike 2nd Minute: 35 Double Unders …

4.17.2018

Ben Sims WOD

“PRIMER” AMRAP 3 minutes: Max Effort V-Ups + AMRAP 5 minutes: 5 Barbell Good Mornings 5 Back Squats 5 Bent Over Rows 5 Deadlifts 20 Single Unders “CONDITIONING” Benchmark: Roy Performance: 5 Rounds for Time: 15 Deadlifts (225/155) 20 Box Jumps (24/20) 25 Pull-ups Fitness: 5 Rounds for Time: 15 Deadlifts (185/125) 20 Box Jumps (20/16) 25 Pull-ups Core: 5 …

4.16.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Abmat Sit-ups 10 Russian KBS 10 Goblet Squats + Barbell Warm-up “CONDITIONING” Benchmark: The Chief Performance: 5 Sets: AMRAP 3 minutes 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats REST 1:00 b/t sets Fitness: 5 Sets: AMRAP 3 minutes: 3 Power Cleans (115/75) 6 Push-ups 9 Air Squats REST 1:00 b/t sets Core: 5 …

4.14.2018

Ben Sims WOD

Teams of 3. Trade reps as needed. One person always running 200m. AMRAP 30 minutes 20 Push Press (95/65) 20 Bar Facing Burpees 40 Front Squats (95/65) 40 Calorie Row 60 Deadlifts (95/65) 60 Calorie Bike

4.13.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Walking Lunge Steps 7 Push-ups 5 V-Ups + AMRAP 3 minutes: 7/5 Calorie Bike 7 Abmat Sit-ups 7 Push Press “CONDITIONING” Performance/Fitness: AMRAP 4 minutes: 27/21 Calorie Bike 21 Toes to Bar 15 HSPU REST 4:00 AMRAP 4 minutes: 21/15 Calorie Bike 15 Toes to Bar 9 HSPU REST 4:00 AMRAP 4 minutes: 15/9 Calorie …

4.12.2018

Ben Sims WOD

“PRIMER” AMRAP 7 minutes: 20 x 10m Shuttle Runs (down/back = 1) 15 KB RDL 15 Slow Air Squats 15 Abmat Sit-ups + 1:00 Pigeon/side 1:00 Couch/side 1:00 Banded Shoulder/side “CONDITIONING” Performance: 2 Rounds for Time: 800m Run 50 Burpees 50 Wall Balls (20/14) Fitness: 2 Rounds for Time: 800m Run 40 Burpees 40 Wall Balls (14/12) Core: 2 Rounds …

4.11.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 200m Run (only run once) 5/5 Spiderman & Reach 5 Pass Throughs 5 Burpee Pull-ups + 2 Sets: 5 Good Mornings 5 Back Squats 5 Strict Press 5 Front Squat 5 Push Jerks “STRENGTH” In 8 minutes, find a 1RM Clean and Jerk “CONDITIONING” Teams of 2. Trade every 1:00 Performance: AMRAP 12 minutes: 15/12 Calorie …