2.20.2018

Ben Sims WOD

“PRIMER” EMOM 6 minutes: O: 15 Air Squats + 10 Ring Rows E: 10 KB RDLs + 10 Reverse Lunge Steps “STRENGTH” 4 x 3 Back Squats @ 20X1 (increase weight each set) + 50 C2B Pull-ups for Time (5 minute cap) “CONDITIONING” Performance AMRAP 6 minutes 5 Squat Cleans (165/115) 12 KBS (70/53) Fitness: AMRAP 6 minutes 5 Squat …

2.19.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Arch/Hollow Kips 10 Air Squats 5 Push-ups 10 Toe Touch Jumping Jacks “GYMNASTICS” EMOM 12 minutes: 1st Minute: :45 HS Hold 2nd Minute: 10 Candlestick Roll-ups 3rd Minute: 2 x T2B Progression Kips “CONDITIONING” Performance/Fitness: For Time: 1300/1000m Row 30 Power Cleans (95/65) 30 Burpees Over Barbell (18.0) Core: For Time: 1000/750m Row 20 Power …

2.16.2018

Ben Sims WOD

“PRIMER” 1x Line Drills: High Knees x 2 Tail Kicks x 2 Inchworm + 1 Push-up (20ft.) 10 Air Squats + Run x 2 + Teams of 2. Trade every :30 AMRAP 5 minutes: Max Calorie Row “STRENGTH” 3 Sets: Max Set Strict Pull-ups (-2) REST 1:00 8-12 Single Arm Landmine Bent Over Rows REST 2:00 “CONDITIONING” Teams of 2. …

2.15.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 10 Banded Goodmornings 10 Banded Pass Throughs 10 Russian KBS 10 Push-ups + Barbell Warm-up “CONDITIONING” Performance/Fitness/Core: 5 Sets: AMRAP 3 minutes 5 Hang Power Cleans (135/95) (115/75) (75/55) 7 Shoulder to Overheads (135/95) (115/75) (75/55) 9 Deadlifts (135/95) (115/75) (75/55) REST 2:00 b/t rounds

2.14.2018

Ben Sims WOD

Happy Valentines Day! “PRIMER” In 7:00: 1k Bike 50 Single Unders 10 Spiderman Lunge Steps 500m Row 10 Burpee Kipping Pull-ups “CONDITIONING” Performance: AMRAP 20 minutes 10 Muscle-ups (Ring or Bar) 75 Double Unders 30 KBS (70/53) 1k Row -or- 2k Bike *Switch between Row and Bike every round* Fitness: AMRAP 20 minutes 20 C2B Pull-ups 75 Double Unders 30 …

2.13.2018

Ben Sims WOD

“PRIMER” As a Group: 15 Pass Throughs 30 Air Squats 20 Push-up Shoulder Taps 10 V-Ups w/ 3-count pause in hollow position 15 No Squat Wall Balls 15 Wall Balls + HSPU Progressions “STRENGTH” Every 2:00 x 4 sets: 3 Strict Presses (as heavy as possible) + 30 HSPU for time (5 minute cap) “CONDITIONING” Performance/Fitness: AMRAP 8 minutes 15 …

2.12.2018

Ben Sims WOD

“PRIMER” 1:00 each station: Toe Touch Jumping Jacks Goblet Squats Walking Lunge Steps + EMOM 4 minutes 2 Burpees Over Barbell (18.0) 4 Front Squats (75/55) 2 Deadlifts (75/55) “STRENGTH” EMOM 10 minutes: 1 Power Clean + 2 Front Squats “CONDITIONING” Performance/Fitness: For Time: 21-18-15-12-9-6-3 Deadlift (155/110) (135/95) Burpees Over Barbell (18.0) Core: 18-15-12-9-6-3 Deadlift (95/65) Burpees Over Barbell (18.0)

2.9.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: Push Press Back Squat Hollow Body Rocks Single Unders + Barbell Warm-Up “CONDITIONING” Performance: AMRAP 15 minutes 7 Power Snatches (95/65) 10 Toes to Bar 15 Wall Balls (20/14) Fitness: AMRAP 15 minutes 7 Power Snatches (75/55) 10 Toes to Bar 15 Wall Balls (14/12) Core: AMRAP 15 minutes 7 Power Snatches (45/35) …

2.8.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 20/40/60 Shuttle Run 5 Arch/Hollow Kips 5 Burpees 10 Thrusters + AMRAP 3 minutes 5 Front Squats (95/65) 4 No Push-up Burpees 3 Box Jumps “STRENGTH” EMOM 10 minutes: O: 5 Power Cleans @ moderate weight E: 5/3 Bar Muscle Ups “CONDITIONING” Performance: 5 Rounds for Time: 12 Front Squats (155/110) 9 Burpees to target above …

2.7.2018

Ben Sims WOD

“PRIMER” 3 Rounds of :20 on/:10 off: Calorie Bike Push Press Double Unders Front Squats “CONDITIONING” Teams of 2. Trade reps as needed. Performance/Fitness: AMRAP 20 minutes 100 Calorie Bike 100 Double Unders 100 Wall Balls (20/14) (14/12) 100 Double Unders 100 Calorie Row Core: AMRAP 20 minutes 75 Calorie Bike 150 Single Unders 75 Wall Balls (12/8) 150 Single …