by Marcus Creaturo | Dec 2, 2022 | WODs
4 rounds, each round for time, of: 75 Double Unders 15 Burpee Deadlifts, 50/35 lbs 75 Double Unders * Rest 1:1 between each round. Stimulus for todays workout is moderate-high intensity for repeatable performances. Athletes need to be careful about how they manage the... by Marcus Creaturo | Dec 1, 2022 | WODs
Shoulder Press 4-4-4 Establish a 4RM for the day. –then– 1x 2-4 reps at 85-90% heavy 1x 2-4 reps at 80-85% heavy Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets Drop Set: is an advanced resistance training technique in which you... by Marcus Creaturo | Nov 30, 2022 | WODs
Back Squat 4-4-4 Establish a 4RM for the day. –then– 1x 2-4 reps at 85-90% heavy 1x 2-4 reps at 80-85% heavy Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets Drop Set: is an advanced resistance training technique in which you focus... by Marcus Creaturo | Nov 29, 2022 | WODs
Complete as many rounds as possible in 15 mins of: 12/10 Assault Bike Calories 5 Kettlebell Swings, 53/35 lbs 5 Push-ups 12/10 Assault Bike Calories 10 Kettlebell Swings, 53/35 lbs 10 Push-ups 12/10 Assault Bike Calories 15 Kettlebell Swings, 53/35 lbs 15 Push-ups... by Marcus Creaturo | Nov 28, 2022 | WODs
2 Clean & Jerks, 70% 1RM * Every 1 min for 10 mins. Complete 2 reps every minute for 10 minutes. Reps are performed in singles to insure proper form. If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the... by Marcus Creaturo | Nov 27, 2022 | WODs
3 rounds, each round for time, of: 2 sets of: Front Rack Walking Lunge, 50/35 lbs, 50 ft 50 Double Unders 5 Wall Walks 50 Double Unders * Rest 1:1 between each round. Stimulus is moderate to moderate high intensity across sets with the intention of scoring similar...
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