May 31, 2024
2024 Pride WOD
Teams of 6-8
PT 1 (12 min cap):
6 Rounds
10 synchro plate G2O
10 synchro lateral burpees over plate
10 synchro plate squats
+
Max calories
Rest 3 mins
PT 2 (12 min cap)
Team A – 800m Seabag shuffle
Team B – Relay Rope Climbs
Then switch
Notes
We’re going big teams this year! 6-8 people per group.
In part 1, t-2 people will do the synchronized work, one person is resting^, one is accumulating calories.
^all team members can rest as needed and opt out synchro work
At the 12 minute mark, everyone will rest and put gear away. At 15 minutes part 2 starts.
In part 2, the big team will split into two. Half the group will do a seabag run. The other half will relay rope climbs. Experienced athletes are welcome to complete 1-2 rope climbs, newer athletes will do rope lowers or rope knee tucks.
When the run group returns, they switch.
May 30, 2024
Strength & Mobility
Build to a heavy set of 3 @ 21×1
German hang pike pull x 2-4
Conditioning
AMRAP 10
5,10, 15, 20… wall balls
10 box jumps
10 toes to bar
Notes
Today’s workout is a 10 minute AMRAP of wall balls, box jumps, and toes to bar. You will start with 5 wall balls, 10 box jumps, and 10 toes to bar in round 1. With each successive round you will add an additional 5 wall balls, while the box jump and toes to bar reps will remain constant. Your score is the amount of rounds and reps you complete in 10 minutes.
Choose a wall ball weight that allows you to do 15-20 reps unbroken.
Pick a safe height for the box jumps that allows you to move smoothly through the 10 reps without any hesitation or risk of failure.
The toes to bar should be completed in 1-2 sets each round. Scale to straight leg raises, hanging knee raises, v-ups, or sit ups if necessary.
May 29, 2024
Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
EMOM 12
minute 1: 12-15 calories
minute 2: 10 strict pull ups
minute 3: 50 double unders
minute 4: 10 dumbbell push press
Notes
Today’s workout is a 12 minute EMOM. You will start a new round a the top of each minute. Minute 1 is 12-15 calories. Minute 2 is 10 strict pull ups. Minute 3 is 50 double unders. Minute 4 is 10 dumbbell push presses. You will go through 3 total rounds of this.
The calories and double unders shouldn’t take longer than :45. Reduce the target amounts if necessay and/or scale to single unders.
Challenge yourself on the strength movements without sacrificing technique.
The pull ups can be split into multiple sets and completed across the full minute if necessary. If you cannot complete 10 strict pull ups in a minute, perform a challenging ring row instead.
The push presses should be heavy but unbroken.
May 28, 2024
Strength and Mobility
Build to a heavy set of 3 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
4 rounds for time
15-20 calories
10m db front rack walking lunge
10 push ups
10m db front rack walking lunge
12 minute cap
Notes
Today’s workout is 4 rounds of 15-20 calories, 10m of db front rack walking lunges, 10 push ups, and then another 10m of lunges. Your score is the time it takes to complete the 4 rounds, or the amount of work completed if you don’t finish in 12 minutes or less.
The calorie should be done in 1 minute or less. Reduce the amount if necessary.
The lunges should be unbroken for each 10m segment. Choose a weight that you are able to pick up without hesitation.
The push ups should be done in 1-2 quick sets each round. Elevate the hands as necessary.
May 27, 2024
Strength & Mobility
3 rounds
behind the neck strict press x 3-5 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
5 rounds
In 2 minutes:
6 power snatches
12 burpees over the bar
max calorie row in remaining time
1 minute rest
Notes
Today’s workout is five 2-minute rounds of power snatches, burpees over the bar, and calories. Each round will consist of 6 power snatches, 12 burpees over the bar, and then as many rowing calories as possible in the remainder of the 2 minutes. You will rest for 1 minute after each round. Your score is the amount of calories rowed across the workout.
The power snatches should be light-moderate in weight. Aim for 1-2 touch and go sets or really quick singles.
Try to find a quick rhythm on the burpees over the bar. If you aren’t finishing in time to get at least :30 on the rower then do one or more of the following things:
-reduce the amount of burpees
-do regular burpees
-reduce the weight on the bar if that is slowing you down
