by Marcus Creaturo | Nov 30, 2023 | WODs
For time: 10 Thrusters, 135/95 lbs 100 Double Unders 8 Thrusters, 135/95 lbs 80 Double Unders 6 Thrusters, 135/95 lbs 60 Double Unders 4 Thrusters, 135/95 lbs 40 Double Unders 2 Thrusters, 135/95 lbs 20 Double Unders TARGET SCORE Target time: 7-9 minutes Time cap: 12... by Marcus Creaturo | Nov 29, 2023 | WODs
1x [ 3 Snatch Deadlifts + 2 Power Snatches ] 1x [ 3 Snatch Deadlifts + 2 Power Snatches ] 1x [ 3 Snatch Deadlifts + 2 Power Snatches ] 1x [ 3 Snatch Deadlifts + 2 Power Snatches ] 1x [ 3 Snatch Deadlifts + 2 Power Snatches ] * Use the heaviest weight you can for each... by Marcus Creaturo | Nov 28, 2023 | WODs
For time: 50 Burpee-to-Targets, 6 in Row, 2000/1750 m Run, 1600 m Time cap: 30 minutes STIMULUS and GOALS Long, aerobic work where athletes will look to keep a low-moderate pace as they grind through this extensive chipper. Pacing should stay consistent across while... by Marcus Creaturo | Nov 27, 2023 | WODs
1x [ 2 Front Squats + 1 Push Press + 1 Push Jerk ] * Use the heaviest weight you can for each set. Rest as needed between sets. Work up to a heavy in 10-12 minutes. Athletes need to focus on a strong and stable mid-line throughout each movement. Remind athletes to... by Marcus Creaturo | Nov 26, 2023 | WODs
5 Bench Press, 70% 1RM * Every 2 mins for 10 mins. Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good. Record each set as 1 of your scores for load Make sure athletes have a...
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