Friday 09.01.17

Friday 09.01.17

  Skill Work 12min Bar Muscle-up Skill Work * Spend 12 minutes working on bar muscle-up skills and drills (see video below)   WOD Every 90sec for 18min: Station 1: 3-5 Unbroken Bar Muscle-ups Station 2: 3 Hang Squat Clean (Across) Station 3: 15 GHD Sit-ups...
Thursday 08.31.17

Thursday 08.31.17

  Partner WOD 20min AMRAP: 25/20 Calorie Row 50′ Walking Lunge with Wall Ball (20/14#) * Alternate full rounds with a partner. Walking lunge is performed in 25′ increments, down and back. For partial rounds each 25′ section will count as 1 rep....
Wednesday 08.30.17

Wednesday 08.30.17

  WOD From 0:00-9:00… Every 90sec: 3 Squat Snatch (across at 60-65%) Rest 3min… From 12:00-21:00… Every 90sec: 3 Power Clean & Split Jerk (across 60-65%) Rest 3min… From 24:00-30:00… 6min AMRAP: 1 Power Clean (155/105#) 30 Double Unders (90...
Tuesday 08.29.17

Tuesday 08.29.17

  WOD 5 Rounds for Time: 20 KB Swings (1.5/1.0 pood) 20 KB Step-ups (1.5/1.0 pood to 20″ box) 20 Abmat Sit-ups * KB step-ups are held in the goblet position, and are alternating legs. All athletes step to a 20″ box. Post time to the whiteboard....
Monday 08.28.17

Monday 08.28.17

  Inguz Update: Below is a breakdown of the programming for week 4 of the current training cycle.  Complete details on the cycle can be found HERE. Monday: Back Squat + WOD Tuesday: WOD Wednesday: Olympic Lifting EMOM + Burner WOD Thursday: Partner WOD...