INGUZ WOD "Double Header" 2 Sets 10 Minute AMRAP: 400 Meter Run, 500/400 Meter Row, or 1200/1000 Meter Bike 30 Plate Ground to Overhead 15 Push-Ups * Rest 2:00 between sets. * Start from beginning each AMRAP. * Score is lowest set of rounds and reps.  ...

  INGUZ WOD Partner "Filthy 50" In teams of 2... On a 30:00 running clock... 100 Box Jump (24/20") 100 Jumping Pull-ups 100 Kettlebell Swings (50/35#) 100 Walking Lunges 100 Knees to Elbow 100 Push Press (45/35#) 100 Plate Good Mornings (45/25#) 100 Wall Balls...

  STRENGTH Overhead Squat 3x8 * Build to a moderate-heavy weight and stay moderate-heavy across all sets.   INGUZ WOD "Leggs Go!" Every 2:00 x 5 Sets 20/15 Calorie Row or 15/11 Calorie Bike 3 Front Squats (205/145#) * Rest with time remaining. * Score is...

  GYMNASTICS Gymnastics Work 5 Minute EMOM: 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups   INGUZ WOD "Biles Upside-Down Cake" 15 Minute AMRAP: 2-4-6-and so on... Strict Handstand Push-Ups * Complete 3 Up-Down Bar or Ring Muscle-Up + 100 meter...

  STRENGTH Deadlift Every 2:00 x 4 Sets 5 Deadlifts * Start light-moderate and work to moderate-heavy.   INGUZ WOD "Lego My Ego" 24 Minute EMOM: MIN 1 - 20 DB Goblet Alt. Lunges (50/35#) MIN 2 - 5 Deadlifts MIN 3 - 1:00 Max Calorie Bike MIN 4 - Rest *...

  STRENGTH Bench Press 3x8 *Build to a moderate-heavy weight and stay moderate-heavy across all sets.   INGUZ WOD "Annie" 50-40-30-20-10 Double-Unders Sit-ups * 12 minute time cap.     MOVE 45 DECK OF CARDS* Hearts: Burpees Spades: Glute Bridge...

  STRENGTH Snatch Complex Every 1:30 x 6 Sets: 1 Snatch Deadlift + 2 Hang Snatches + 1 Snatch * Option for Power or Squat. Start light and end mod-heavy.   INGUZ WOD "Hook, Line & Sinker" For Time: 27-21-15-9 Calorie Row or Calorie Bike (25-15-12-8) Hang...

  INGUZ WOD "Sunday Stroll" 20 Minute AMRAP: 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100 Meter KB Suitcase Carry (Athlete Choice) * Switch Hands at 50 meter mark for the Suitcase Carry.   FINISHER 2-3 Sets: 8/8 DBL...

  INGUZ WOD Partner "Holleyman" In Teams of 2... 30 Minute AMRAP: 5 Wall Balls (20/14#) 3 Handstand or Hand Release Push-Ups 1 Power Clean (225/155#) *P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.   MOVE 45 12 Minute...

  STRENGTH Bench Press 3 x 10   INGUZ WOD "Jump Seat" 12 Minute AMRAP: 4-6-8-and so on... Box Jumps (30/24) * After every set, complete 12/9 calorie bike.   MOVE 45 Open Workout 24.1 21 DB Snatches, arm 1 21 Lateral Burpees Over DB 21 DB Snatches, arm 2...