by Marcus Creaturo | Jan 30, 2025 | WODs
Every 1 min for 15 mins do: 1 Rope Climb OR Rope Climb Practice, 15 mins If athletes have the skill & strength, try some legless rope climbs. 2-3 athletes per rope. 5 rounds for time of: 12 Echo Bike Calories 12 Alternating Front Rack Lunges, 75/55 lbs Assault... by Marcus Creaturo | Jan 29, 2025 | WODs
Back Squat 5×5 – Choose a working weight and hold it ACROSS all 5 sets. DO NOT build to a 5 rep max. Intended Stimulus ✔ Perform 5 sets of 5 heavy back squats. ✔ All sets should be 70% of 1RM or greater. ✔ Lift once every 3:00. ✔ Perform 5 challenging... by Marcus Creaturo | Jan 28, 2025 | WODs
For time: 5 Chest-to-bar Pull-ups 5 Single Dumbbell Push Press, 50/35 lbs 30 Double Unders 10 Chest-to-bar Pull-ups 10 Single Dumbbell Push Press, 50/35 lbs 30 Double Unders 15 Chest-to-bar Pull-ups 15 Single Dumbbell Push Press, 50/35 lbs 30 Double Unders 20... by Marcus Creaturo | Jan 27, 2025 | WODs
– Part 1 Row, 200/175 m * Every 1 min for 10 mins. Rest 2 mins before the next part.. – Part 2 6 Power Snatches, 115/80 lbs * Every 1 min for 10 mins. TARGET SCORE Target time each set: Row: 38-45 seconds Snatch: 12-15 seconds Time cap each set: Row: 50... by Marcus Creaturo | Jan 27, 2025 | WODs
Tempo Bench Press 3-3-3-3-3-3-3-3-3-3 60-70% Tempo = 3 sec down/no pause/1 sec up/no pause (3010). -rest 60-90 seconds between sets- Complete as many rounds as possible in 9 mins of: 9 Burpee-to-Targets, 12 in 10 Alternating Pistols Intended Stimulus ✔ 4-6+ rounds. ✔...
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