by Marcus Creaturo | Apr 18, 2025 | WODs
Shoulder Press 4-4-4-4-4+ – Welcome to week two of the lifting / strength cycle where we will focus on the shoulder press. – Use the same load for sets 4 and 5, but go for more than 4 reps in that final set WITHOUT pushing to failure. – Rest as... by Marcus Creaturo | Apr 17, 2025 | WODs
Back Squat 3-3-3-3-3-3-3 Intended Stimulus ✔ Build to 3-rep-max or a set that feels heavy relative to the athlete. ✔ Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency. ✔ All sets at 75% of 1-rep-max or heavier for most... by Marcus Creaturo | Apr 16, 2025 | WODs
3 rounds for time of: 20 Single Dumbbell Reverse Lunges, 50/35 lbs 20 Burpees Farmer Carry, 50/35 lbs, 200 m Intended Stimulus ✔ 12:00-15:00. ✔ Lunges in :40-1:00. ✔ Burpees in 2:00 or less. ✔ Farmers carries in 2:30 or less. Movement Scaling Options Single-dumbbell... by Marcus Creaturo | Apr 16, 2025 | WODs
Clean & Jerk 3-2-1-3-2-1-2-1-1-1 ~ 20min. to complete. – Squat clean is preferred, but athlete may perform power cleans – Athlete may choose push or split jerk – Welcome to week two of Strength / Power lifting cycle. The next four weeks will be... by Marcus Creaturo | Apr 16, 2025 | WODs
5 rounds for time of: 15 Toes-to-bars 20 Box Jumps, 24/20 in – Step down from the box. Intended Stimulus ✔ 6:00-10:00. ✔ Toes-to-bars in :20-1:00. ✔ Box jumps in 1:00 or less. Movement Scaling Options Toes-to-bar | Reps, range of motion, V-ups, sit-ups Box jump...
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