2.6.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 10 Banded Goodmornings 10 Pass Throughs 10 Walking Lunge Steps 10 V-Ups + Barbell Warm-up “STRENGTH” In 10 minutes, build to a heavy 2-rep Deadlift “CONDITIONING” Performance: 3 Rounds for Time: 21 Deadlifts (225/155) 15 Box Jump Overs (24/20) 9 Strict HSPU Fitness: 3 Rounds for Time: 21 Deadlifts (155/110) 15 Box Jump Overs (20/16) 9 …

2.5.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: Toe Touch Jumping Jacks Standing Lunge Steps Burpees + AMRAP 3 minutes 3 Pull-ups 5 Push-ups 7 Air Squats “CONDITIONING” Performance: AMRAP 20 minutes 10 C2B Pull-ups 15 Push-ups 20 Alternating Pistols *After every 3 rounds, run 400m* Fitness: AMRAP 20 minutes 10 C2B Pull-ups 15 Push-ups 20 Single Leg Box Squats *After …

2.2.2018

Ben Sims WOD

“PRIMER” 2 x Line Drills: High Knees Side Shuffle x 2 Walking Lunges (40ft.) Air Squat Broad Jumps (40ft.) + Teams of 2. Trade Rounds. AMRAP 5 minutes 5 Clean and Jerks 20/40/60 Shuttle Run “CONDITIONING” Performance/Fitness: For Time: 2 Laps around VA 21 Clean and Jerks (155/105) (135/85) 1 Lap around VA 21 Clean and Jerks 2 Laps around …

2.1.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Front Squats 5 Push Press 5 Back Squat 20 Single Unders + Barbell Warm-up “STRENGTH” In 10 minutes, build to a heavy Front Squat + 3×5 Back Squat @ weight from above “CONDITIONING” Performance/Fitness: For Time: 500m Row 150 Double Unders 50 Burpees Core: 350m Row 200 Single Unders 35 Burpees

1.31.2018

Ben Sims WOD

“PRIMER” 3 Sets: :30 SDHP :30 Hanging Knee Raises :30 Push Press :30 Air Squats + AMRAP 3 minutes 20 Single Unders 10 Russian KBS 5 Toes to Bar “STRENGTH” EMOM 10 minutes: O: 7 Burpee Box Jump Overs E: 7 Push Press @ 75% “CONDITIONING” Teams of 2. Trade Rounds. Performance/Fitness: AMRAP 16 minutes 10 Calorie Bike 10 Single …

1.30.2018

Ben Sims WOD

“PRIMER” 1 x Line Drills: High Knees x 2 Tail Kicks x 2 Inchworm + 1 Push-up (40ft.) Punter Kicks (40ft.) 5 Air Squats + Sprint x 2 + AMRAP 3 minutes 5 OHS (45/35) 5 Box Jumps w/ Step Down “STRENGTH” In 10 minutes, build to a heavy 3-rep OHS “CONDITIONING” Benchmark: Nancy Performance/Fitness: 5 Rounds for Time: 400m …

1.29.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Toe Touch Jumping Jacks 5 V-Ups 10 Walking Lunge Steps 5 Burpee Pull-ups + Barbell Warm-up “CONDITIONING” Benchmark: Wittman Performance/Fitness: 7 Rounds for Time: 15 KBS (53/35) 15 Power Cleans (95/65) (75/55) 15 Box Jumps (24/20) (20/16) Core: 7 Rounds for Time: 10 KBS (35/25) 10 Power Cleans (65/45) 10 Box Jumps (16/12) Time Cap: …

1.26.2018

Ben Sims WOD

“PRIMER” AMRAP 6 minutes: 7 Pike Push-ups 7 Hollow Body Rocks 7 SDHP (75/55) 20/40/60 Shuttle Run “STRENGTH” In 8 minutes, build to a 1RM Strict Press + Every 1:30 x 4 Sets: 3 Strict Press @ 90% from above “CONDITIONING” Performance/Fitness: AMRAP 15 minutes: 400m Run 12 Deadlifts (225/155) (185/125) Core: AMRAP 15 minutes 200m Run 12 Deadlifts (135/95)

1.25.2018

Ben Sims WOD

“PRIMER” In 7:00: 1k Bike 25 Toe Touch Jumping Jacks 500m Row 25 Spiderman Crawls + AMRAP 3 minutes: 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Press “STRENGTH” In 10 minutes, build to a heavy Squat Clean “CONDITIONING” Performance: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) Calorie Row Fitness: 10-9-8-7-6-5-4-3-2-1 Squat Clean (115/75) Calorie Row Core: 10-9-8-7-6-5-4-3-2-1 Front Squat …

1.24.2018

Ben Sims WOD

“PRIMER” 1 x Line Drills: High Knees x 2 Side Shuffle x 2 Burpee Broad Jump x 2 (20ft.) Knee Hugs x 2 (20ft.) Inch Worm + 1 Push-up (20ft.) Sprint Starts x 4 (20ft.) + AMRAP 3 minutes 20 Single Unders 5 OHS (45/35) “CONDITIONING” Performance/Fitness: For Time: 100 Double Unders 75 KBS (53/35) 50 Box Jumps w/ SD …