by Marcus Creaturo | Mar 5, 2026 | Uncategorized
Back Squat 8-8-8-8-8 Intended Stimulus ✔ Heavy back squats for higher-rep sets. ✔ Start at approximately 70% of a 1-rep max; all sets should be challenging. ✔ Rest approximately 3:00 between sets. Movement Scaling Options Back squat | Load, reps, range of motion to a... by Marcus Creaturo | Jan 18, 2025 | Uncategorized
Complete as many rounds as possible in 20 mins of: 4 Rope Climbs, 15 ft 20 Thrusters, 95/65 lbs 20 Burpee Box Jump Overs, 24/20 in Complete in teams of 2. Split work as desired. Intended Stimulus ✔ 2-6 rounds. ✔ Rope climbs in 3:00 or less. ✔ Thrusters in :45-1:30 and... by Marcus Creaturo | Oct 13, 2023 | Uncategorized
For time: Partner Run, 200 m 60 Double Unders 20 Push-ups 50 Kettlebell Swings, 53/35 lbs 30 Box Jumps, 24/20 in 10 Pull-ups 40 Burpees Row, 1000 m 40 Burpees 10 Pull-ups 30 Box Jumps, 24/20 in 50 Kettlebell Swings, 53/35 lbs 20 Push-ups 60 Double Unders Partner Run,... by Marcus Creaturo | Jun 15, 2023 | Uncategorized, WODs
Deadlift : 1×1 Try to reach a heavy single within 5-6 working sets (not counting warm-up). Focus on active lats and driving the feet through the floor (push!!) Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack... by Marcus Creaturo | Apr 24, 2023 | Uncategorized, WODs
For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest. STIMULUS and GOALS Murph is happening at... by Marcus Creaturo | Feb 7, 2021 | Uncategorized
Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of: 20 Wall Balls, 20/14 lbs 10 Power Cleans, 155/105 lbs
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