by Marcus Creaturo | Sep 24, 2026 | WODs
Complete as many rounds as possible in 20 mins of: Handstand Walk, 25 ft Row, 250 m 3 L-Sit Pull-ups 3 Strict Ring Dips Row, 250 m Intended Stimulus ✔ 4-6+ rounds. ✔ High-skill gymnastics focus paired with rowing. ✔ Choice to breathe heavily or recover on the row. ✔... by Marcus Creaturo | Sep 24, 2026 | WODs
Overhead Squat 4-4-4-4-4+ – 4-4-4-4-4+ – Welcome to week two of this Strength lifting cycle, where we will focus on the Overhead Squat. – Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.... by Marcus Creaturo | Sep 22, 2026 | WODs
Bench Press 4-4-4-4-4+, using heaviest weight per set 4-4-4-4-4+ – Welcome to week two of this Strength lifting cycle, where we will focus on the bench press. – Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without... by Marcus Creaturo | Sep 21, 2026 | WODs
3 rounds for time of: 15 Front Squats, 95/65 lbs 15 Pull-ups Run, 400 m Intended Stimulus ✔ 10:00-15:00. ✔ Light loading and a moderate volume. ✔ Front squats in 1-2 sets. ✔ Pull-ups in 3 sets or fewer; short breaks. ✔ The push-pull, run combination leaves little... by Marcus Creaturo | Sep 20, 2026 | WODs
Clean & Jerk 3-3-3-3-3 Opportunity to work on “Touch-and-go” clean and jerks – Increase load each set. – Work on cycling. “Grace” For time: 30 Clean & Jerks, 135/95 lbs Intended Stimulus ✔ 3:00-9:00. ✔ Moderate loading,...
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