by Marcus Creaturo | Sep 26, 2023 | WODs
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load * Every 1:30 for 7:30. 60-70% 1RM Snatch Hold on to the bar until all 3 reps are complete. Work up in weight (no higher than 70%) or stay consistent across. Athletes will have to deadlift the weight up... by Marcus Creaturo | Sep 25, 2023 | WODs
Complete as many rounds as possible in 20 mins of: 15/12 Row Calories 15 Bench Press, 115/75 lbs 15 V-ups TARGET SCORE Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds STIMULUS and GOALS Stimulus is a moderate, sustained effort... by Marcus Creaturo | Sep 24, 2023 | WODs
1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load * Every 1:30 for 7:30. 60-70% 1RM Clean & Jerk The complex is completed unbroken! Athletes will have to deadlift the weight up and then descend to the high hang before beginning. Grip... by Marcus Creaturo | Sep 22, 2023 | WODs
Every 2:30 for 25 mins do: Run, 200 m 10 Toes-to-bars 3 Sandbag Cleans, 150/100 lbs Sandbag Cleans / Power Cleans, 205/135 lbs TARGET SCORE Target time each set: 1:30-1:45 Time cap each set: 2 minutes STIMULUS and GOALS The stimulus for the workout is moderate-steady... by Marcus Creaturo | Sep 21, 2023 | WODs
Deadlift 1×2 * Use the heaviest weight you can for the set. 10-12 mins to find a heavy set of 2. Rest a little longer than normal between sets when you reach heavier weights. This is all based on feel, not percentages. Stay tight, drive through the floor, and... by Marcus Creaturo | Sep 20, 2023 | WODs
1x [ 1 Squat Clean + 1 Push Jerk ], pick load * Every 1:15 for 12:30. Start at 65% and Build, No higher than 90%. Cleans are completed as a “Squat Clean” Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for...
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