8.11.2018

Ben Sims Uncategorized

“PRIMER” Coach’s Choice “CONDITIONING’ Teams of 3, Trade reps as needed. Relay all runs. AMRAP 25 minutes: 60 Plate OH Walking Lunge Steps (45/35) 30 Burpees to Plate 600m Run (200m each) 60 Shoulder to Overheads (135/95) 30 Bar Facing Burpees 600m Run (200m each)

8.10.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 5 Power Cleans (45/35) 20/40/60 Shuttle Run 10 PVC Pipe OHS “CONDITIONING” Minutes 0-10 AMRAP: 20/15 Calorie Bike 10 Power Cleans (135/95) Minutes 10-15 REST Minutes 15-22 2RM Overhead Squat (from racks) Minutes 22-25 REST Minutes 25-35 AMRAP: 200m Run 15 Wall Balls (20/14)

8.9.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 7 Push-ups 7 Air Squats 7 V-Ups 14 Walking Lunge Steps “STRENGTH” EMOM 12 minutes: 1st Minute: 5 Strict HSPU (adjust deficit/difficulty) 2nd Minute: 4/4 Weighted Pistols 3rd Minute: 5 Strict Toe to Bar “CONDITIONING” Performance: For Time: 21-15-9 KBS (70/53) Burpees Fitness: For Time: 21-15-9 KBS (53/35) Burpees Core: For Time: 15-12-9 KBS (35/25) Burpees

8.8.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 5 Thrusters (45/35) 5 Box Jump Overs 5 Barbell Good Mornings 5 Hollow Body Rocks “CONDITIONING” Performance/Fitness: AMRAP 8 minutes: 250/200m Row 15 Thrusters (45/35) 10 Pull-ups REST 3:00 AMRAP 8 minutes: 250m/200m Row 6 Body Weight Deadlifts 10 Box Jumps (24/20) Core: AMRAP 8 minutes: 200/150m Row 10 Thrusters (45/35) 7 Ring Rows REST 3:00 …

8.7.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: Push-ups Walking Lunge Steps Band Pull Aparts T2B (sets of 3) “STRENGTH” 3 Sets: Bench Press – 28 Method REST 2-3 minutes between sets. (28 Method: Every set is 28 reps. Every 7 reps of your 28, you will change your grip. Perform the first 7 reps with a wide grip. The next …

8.6.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 7 Goblet Squats 7 Push-ups 20 Single Unders “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 30X1 “CONDITIONING” Performance: For Time: 50 Double Unders 5 Squat Cleans (185/135) 50 Double Unders 4 Squat Cleans (205/145) 50 Double Unders 3 Squat Cleans (225/155) 50 Double Unders 2 Squat Cleans (245/165) Fitness: For Time: 50 Double …

7.28.2018

Ben Sims WOD

“PRIMER” Coach’s Choice “CONDITIONING” Teams of 2. Trade reps as needed. Run together. AMRAP 20 minutes: 10-20-30-40-50…etc. Overhead Squat (95/65) Calorie Row 200m Run Calorie Bike

7.27.2018

Ben Sims WOD

“PRIMER” In 7:00: 500m Row 40ft. Spiderman Lunges 10 Pass Throughs 200m Run “CONDITIONING” Part 1: AMRAP 10 minutes 3-6-9-12..etc. Calorie Row Burpee over Erg REST 5:00 Part 2: AMRAP 10 minutes: 3-6-9-12..etc. Calorie Bike Burpee Pull-ups

7.26.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 20/40/60 Shuttle Run 5 Burpee Pull-ups 5/5 Single KB Suitcase DL 5 Goblet Squats “STRENGTH” Every 2:00 x 5 Sets: 5 TnG Deadlifts “CONDITIONING” Performance: 15 Sets of :40 on/:20 off 20 Wall Balls (20/14) 10 Toes to Bar 5 Power Cleans (155/110) Fitness: 15 Sets of :40 on/:20 off 20 Wall Balls (14/12) 10 Toes …

7.25.2018

Ben Sims WOD

“PRIMER” Coaches Choice TeamTastic 2.0 – Week 3 Performance: AMRAP 16 50 Squats 40 Pullups 30 Burpee Box Jumps 20/16 20 Handstand Push-Ups 10 Bar Muscle Ups *Trade every MINUTE Scaled: AMRAP 16 50 Squats 40 Ring Rows 30 Burpees 20 HR Pushups 10 Jumping C2B *Trade every MINUTE