Wednesday 04.24.24
EXTENDED WARM-UP 9 Minute EMOM: MIN 1 - 6-8 Front Rack Alt. Lunges MIN 2 - :45 Rope Climb Practice MIN 3 - :45 EZ Bike * For lunges, start light and end at or slightly past workout weight. INGUZ WOD "Rope Warriors" 4 Rounds for Time: 30/21 Calorie Bike,...
Tuesday 04.23.24
INGUZ WOD "Run Like the Winded" In Teams of 2... 25 Minute AMRAP: 50 Box Jumps (24/20") 40 Sit-Ups 30 Alternating DB Snatches (50/35#) 200 Meter Run * P1 works while P2 rests, and partners split work on the box jumps, sit-ups, and DB snatches as needed. * The...
Monday 04.22.24
STRENGTH Bench Press 3x4 * Use the same heavy weight across all sets. INGUZ WOD "Mother Earth" 10 Minute AMRAP: 5-10-15 and so on... Wall Balls (20/14#) * Complete 35 Double Unders or 70 Single Unders after every set. MOVE 45 18 Minute AMRAP 1:30...
Sunday 04.21.24
INGUZ WOD "Ava" AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)
Saturday 04.20.24
INGUZ WOD "Losing Time" In Teams of 2... For Time: 4 Rounds* 60 Double Unders or Single Unders 20 DB Goblet Alt. Box Step-Ups 20 Sit-Ups -Immediately Into- 4 Rounds 40 Double Unders or Single Unders 12 DB Goblet Alt. Box Step-Ups 15 Sit-Ups -Immediately Into- 4...
Friday 04.19.24
STRENGTH Bench Press 3x6 *Build to a moderate-heavy or heavy weight and stay moderate-heavy or heavy across all sets. INGUZ WOD "Wish You Were Beer" On a 12:00 running clock... Max Burpees to Target * Every 2:00, including 0:00, complete 3 Bar...
Thursday 04.18.24
INGUZ WOD "High Five" 25 Minute AMRAP: 1:30 Cardio Choice 1 :30/:30 SA KB/DB Front Rack Hold (Athlete Choice) 20 Alt. KB/DB Slides 1:30 Cardio Choice 2 2/2 KB/DB Turkish Get-Ups :30/:30 Side Plank MOVE 45 Every 3:00 x 6 Sets 1:00 Cardio Choice 20...
Wednesday 04.17.24
STRENGTH Overhead Squat 3x6 * Build to a moderate-heavy or heavy weight and stay moderate-heavy or heavy across all sets. INGUZ WOD "Kickball" For Time: 2-4-6-4-2 Overhead Squat (155/105#) 5-10-15-10-5 Box Jump Overs (24/20") 15-15-15-15-15 Wall Balls...
Tuesday 04.16.24
STRENGTH On a 12:00 running clock... Build to a moderate-heavy 5-Rep INGUZ WOD "Legs" Miserables For Time: 800 Meter Run, 1000/8000 Meter Row, or 2400/2000 Meter Bike 15 Deadlifts (275/185#) - Rest 2:00 - 600 Meter Run, 600/500 Meter Row. or 1800/1500...
Monday 04.15.24
GYMNASTICS 5 Minute EMOM: 1 Chest to Bar + 2 Toes to Bar * Complex is meant to be completed unbroken. INGUZ WOD "Taxing" 15 Minute AMRAP: 15 Toes to Bar 15/11 Calorie Bike or 20/15 Calorie Row 10 Chest to Bar 10 Shoulder to Overhead (135/95#) MOVE...
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