Lauren
Inguz Update: Below is a breakdown of the programming for the week.
Monday: WOD (After Party: Back Squat)
Tuesday: Push Press/Push Jerk Complex + WOD (After Party: Body Armor)
Wednesday: WOD (After Party: Strict Gymnastics)
Thursday: WOD (After Party: Barbell Cycling)
Friday: Partner WOD (After Party: Tempo Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
WOD
“Flinstones”
20 Minute AMRAP:
50 Wallballs (20/14#)
40/30 Calorie Assault Bike or Row
30 Toes to Bar
20 Dumbbell Snatches (50/35#)
* Post rounds and reps completed to the whiteboard.
MOVE 45
25 Minutes to Complete…
3 Rounds:
10 Unweighted Bulgarian Split Squats (10 each side)
10 KB Bent Over Row (10 each side)
20 Second Side Plank Off Bench (0:20 each side)
Directly into…
3 Rounds:
10 KB Suitcase Deadlifts (10 each side)
10 KB Russian Swings
Directly into…
AMRAP in Remaining:
15 Burpees
10 Jumping Lunges
15 Shoulder Taps
30 Second Rest After Each Round
After Party
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
