1.23.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: Toe Touch Jumping Jacks Goblet Squats Hollow Body Rocks KBS + EMOM 4 minutes: 4 Thrusters (45/35) 3 Pull-ups 2 Burpees Over Barbell (18.0 Standards) “STRENGTH” Every 3:00 x 4 Sets: 10 Back Squats “CONDITIONING” AMRAP 9 minutes 3-6-9-12..etc. Performance/Fitness: Thruster (75/55) Pull-ups Burpees Over Barbell (18.0 Standards) Core: Thruster (45/35) Ring Row …

1.19.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 10 Toe Touch Jumping Jacks 20-40-60 Shuttle Run 10 Russian KBS + AMRAP 3 minutes 3 Hanging Power Cleans 6 Shoulder to Overheads 9 Double Unders “STRENGTH” In 7 minutes, build to a heavy 3-rep Hang Power Clean “CONDITIONING” Performance/Fitness: 5 Sets: AMRAP 2 minutes: 20/15 Calorie Row Max Effort Hang Power Cleans (155/110) (135/95) REST …

1.18.2018

Ben Sims WOD

“PRIMER” 3 Sets of :20 each movement: Single Unders SDHP (45/35) Sit-ups Thrusters (45/35) Push-ups + AMRAP 3 minutes 3 Push-ups 5 Thrusters (45/35) 3 Pull-ups “STRENGTH” Every 2:00 x 5 Sets: 5 Bench Press “CONDITIONING” Performance/Fitness: For Time: 30-20-10 Thrusters (95/65) (75/55) Pull-ups Core: For Time: 25-15-5 Thrusters (45/35) Ring Rows

1.17.2018

Ben Sims WOD

“PRIMER” In 7:00: 1k Bike 20 Spiderman Crawls 10 Burpee Pull-ups 20 Air Squats “STRENGTH” EMOM 10 minutes O: 5 OHS (moderate weight) E: 15/12/10 Box Jump Overs “CONDITIONING” Teams of 2. Trade Rounds. Performance/Fitness: AMRAP 15 minutes 3-6-9…Calorie Bike 3-6-9…Burpee Pull-ups Core: AMRAP 15 minutes: 3-6-9..Calorie Bike 3-6-9…Burpee Jumping Pull-ups *Partner 1 does 3-3-3, then partner 2 does 3-3-3*

1.16.2018

Ben Sims WOD

“PRIMER” 2 x Line Drills: High Knees 20ft. Burpee Broad Jump Side Shuffle x 2 20ft. Inchworm w/ 1 Push-up Punter Kicks + AMRAP 3 minutes 5 Pike Push-ups 5 Wall Balls 10 DU -or- 20 Single Unders “CONDITIONING” Performance/Fitness: AMRAP 12 minutes 5-10-15-20…Handstand Push-ups 10-20-30-40… Wall Balls (20/14) (14/12) 20-40-60-80… Double Unders Core: AMRAP 12 minutes 5-10-15-20… Assisted HSPU …

1.15.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: Deadlifts (light weight) V-Ups Burpee + Kipping Pull-ups “STRENGTH” In 10 minutes: Build to a heavy 1-rep Deadlift *not a 1RM* “CONDITIONING” Performance: AMRAP 20 minutes 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees Fitness: AMRAP 20 minutes 1 Deadlift (90% from above) 10 Toes to Bar 15 Bar Facing …

1.13.2018

Ben Sims WOD

“PRIMER” Line Drills + Movement Prep “CONDITIONING” Teams of 2. Trade Rounds. AMRAP 20 minutes 200m Run 9 Thrusters (95/65) 9 Bar Facing Burpees

1.12.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Pull-ups 7 Push-ups 9 Air Squats + AMRAP 3 minutes 3 Power Cleans (light weight) 3 Front Squats 3 Shoulder to Overheads 3 Bar Facing Burpees “CONDITIONING” Teams of 2. Trade Rounds. Performance: AMRAP 20 minutes 6 Power Cleans (135/95) 12 Shoulder to Overheads (135/95) 18 Calorie Bike Fitness: AMRAP 20 minutes 5 Power Cleans …

1.11.2018

Ben Sims WOD

“PRIMER” 3 Sets of :20 each movement Air Squats Burpees Walking Lunge Steps + AMRAP 3 minutes 5 Deadlifts (light weight) 3 Burpee Box Jump Overs “STRENGTH” 4 Sets: 6/6 Back Rack Reverse Lunge Steps REST 1:00 15 Hip Extensions REST 2:00 “CONDITIONING” Performance: AMRAP 9 minutes 3-6-9-12..etc. Deadlifts (185/135) Box Jump Overs (24/20) Fitness: AMRAP 9 minutes 3-6-9-12..etc. Deadlifts …

1.10.2018

Ben Sims WOD

“PRIMER” 3 Sets of :20 each movement Arch/Hollow Kips Single Unders Pass Throughs High Knees in Place Stationary Inch Worms (Arms only) Walking Lunges “CONDITIONING” Coffland Performance Hang from a pull-up bar for 6 minutes. Each time you drop, perform: 800m Run 30 Push-ups Fitness Hang from a pull-up bar for 5 minutes. Each time you drop, perform: 600m Run …