by Marcus Creaturo | Aug 30, 2024 | WODs
4 rounds for time of: Run, 400 m Row, 500/450 m 40 Bench Press, 135/80 lbs 40 Toes-to-rings Toes-to-rings / Toes-to-bar Complete in teams of 2. Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings,... by Marcus Creaturo | Aug 29, 2024 | WODs
7 rounds for time of: 3 Bar Muscle-ups 7 Overhead Squats, 135/95 lbs 3 Bar Muscle-ups / 7 Chest-to-bar Pull-ups The Overhead Squats are from the ground, not rack. TARGET SCORE Target time: 5:30-7 minutes Time cap: 10 minutes STIMULUS and GOALS Today’s workout is... by Marcus Creaturo | Aug 28, 2024 | WODs
Deadlift 10-3-3-3 #1: 10 reps @ 60% #2: 3 reps @ 70% #3: 3 reps @ 80% #4: 3 reps @ 90% We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%)... by Marcus Creaturo | Aug 28, 2024 | WODs
Back Squat 10-3-3-3 * Use the heaviest weight you can for each set. Rest as needed between sets. #1: 10 reps @ 60% #2: 3 reps @ 70% #3: 3 reps @ 80% #4: 3 reps @ 90% We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs... by Marcus Creaturo | Aug 26, 2024 | WODs
4 Power Clean & Jerks, pick load * Every 1:30 for 12 mins. Weight should be 50% of 1RM + 5-10lbs from previous week. All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds. Use a starting weight around 50% of 1RM Snatch + 5-10lbs from...
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