Jun 5, 2024
Strength & Mobility
Tempo Front Squat
build to a heavy single with a :10 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10 seconds of single arm hanging on each side
Conditioning
24-16-8
goblet squats
kettlebell swings
12-16 calories after each round
8 minute cap
Notes
Today’s workout is 24-16-8 reps of goblet squats, and kettlebell swings, with 12-16 calories to be completed after each round. Your score is the time it takes to complete the work. You have 8 minutes to do so.
The goblet squats and kettlebell swings should be a moderate-heavy weight that allows you to complete each round in 1-2 sets. For the squats, maybe the rounds of 24 and 16 in 2 sets, and the round of 8 unbroken. The swings should be unbroken throughout.
The calories should be completed in under a minute. If this pace isn’t sustainable then consider slightly reducing the range.
Jun 4, 2024
Conditioning
WAP, OPWAAT, AMRAP 25
45-60 calories
100ft sandbag carry
10 sandbag clean to shoulder
10 shuttle runs
Notes
Today’s workout is a 25 minute AMRAP, to be performed with a partner. One person will be working at a time throughout the workout. Each round will consist of 45-60 calories, a 100ft sandbag carry, 10 sandbag cleans to the shoulder, and 10 shuttle runs. Your score is the amount of rounds and reps completed in 25 minutes.
The calories shouldn’t take more than 3 minutes. Decrease the target amount if necessary. Switch often enough for each partner to maintain a high intensity.
The sandbag carry should be completed in 50ft intervals.
The cleans should be completed in sets of 1-3 before switching partners.
The shuttle runs shouldn’t take much more than a minute. They can be completed in sets of 5 at a time.
Jun 3, 2024
Strength & Mobility
perform 1 rope climb x 4-5 sets. Check workout notes for technique details.
In between sets perform:
2 straddle Jefferson Curls with :10 descent
:10 – :30 ring support hold
Notes
Rope Climb Technique:
1. jump to rope and pause for :03 hanging with straight arms
2. lift feet as high as possible, create foot lock and pause for :03
3. stand on lock and pause for :03
4. repeat cycle with pauses until you reach the top of the rope.
5. lower from the top by slightly loosening your foot lock and descending hand-under-hand
Conditioning
Every 4 minutes for 3 rounds:
100ft forward crawl
200-250m row
AMRAP 10 pushups, 10 v-ups
3 minute cap on each round
Notes
Today’s workout is three 3-minute rounds, with 1 minute of rest between rounds. Each round starts with a 100ft forward crawl, followed by 200-250m on the rower, and then as many rounds of 10 push ups and 10 v-ups as possible in the time remaining. Your score is the total amount of rounds completed across the entire workout.
Try to keep moving on the crawl so you don’t waste any time. Keep your back parallel with the ground and take small steps.
The row shouldn’t take much more than 1 minute. If necessary you can slightly reduce the target distance to keep it at 1 minute or less.
The push ups and v-ups should each be completed in 2 sets or less each round. So elevate the hands if necessary on the pushups to get sets of at least 5 at a time. V-ups can be scaled to single leg, or tuck ups if necessary to get sets of at least 5 at a time.
Jun 2, 2024
Strength
Power Clean & Jerk (touch & go @ shoulder)
1.1.1.1.1 x 3-4 working sets
rest :10 between reps. rest as needed between sets
build across your working sets but try to avoid missing any reps
Conditioning
3 rounds for time
15-20 calories
10 dumbbell box step overs
50 double unders
rest 2min between sets
14 minute cap
Notes
Today’s workout is 3 rounds of 15-20 calories, 10 dumbbell box step overs, and 50 double unders. You will rest 2 minutes after each round. Your score is the total amount of time it takes to complete the 3 rounds, including the rest.
The calories should take no more than 1 minute. Reduce the amount if necessary.
The dumbbell box stepovers can be on the heavier side, but should still be completed unbroken.
Don’t let your double unders take much more than :45-:50 per round. Reduce the amount of reps, or substitute single unders if necessary.
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
May 26, 2024
Conditioning
Teams of 4, for time:
1 mile run together
24 sandbag clean to shoulder opwaat
60m farmer carry relay
40 burpee pull ups opwaat
60 dumbbell front squats opwaat
48 renegade rows opwaat
max distance forward crawl
120-160 calories on 2 machines (240-320 total)
30 minute time cap
Notes
Today’s workout will be done in teams of 4. Each team will start by running 1 mile together. After all four members are back from the run the team will split into two groups. Group A will start on 24 sandbag cleans, a 60m farmer carry relay, and 40 burpee pull ups. Group B will do 60 dumbbell front squats, 48 renegade rows, and then as many meters on the forward crawl as possible while waiting for Group A to finish. Once Group A finishes, groups will triplets. After each group completes both tripleets, the teams will get back together to accumulate 120-160 calories on two machines. Your will receive two scores: the amount meters your team crawled, along with the amount of time the entire workout took to complete.
The mile run should be done in 9 minutes or less. If you cannot run at that pace, consider slightly decreasing the distance.
The sandbag cleans will be completed with one person working at a time (OPWAAT). The weight should be heavy, Switch partners every 1-4 reps until 24 reps are completed.
A farmer carry relay means partner 1 will complete the entire 60 meters before partner 2 begins. Choose a heavy set of kettlebells for the farmer carry that allows you to complete the 60m in 3 sets or less.
The burpee pull ups should be completed 1-4 reps at a time before switching partners. You can scale this by doing a burpee, and then stepping onto a box for a jumping pull up.
Choose a single set of dumbbells for your front squats and renegade rows. You should be able to complete the squats in sets of at least 10 at a time and the renegade rows in sets of at least 6 at a time.
Keep your hips low on the crawl. Only one person will be working at a time, so trade off every 20 meters or so.
The calories should take about 8 minutes or less. Switch partners as often as necessary. If you can’t hold a pace of at least 15 calories per minute, consider lowering the target amount. If you can hold a pace of 20 calories per minute, you should be aiming for the top of the range.
