INGUZ Fitness + Nutrition
STRENGTH
Front Squats
6 sets of 2
INGUZ WOD
“Three Strikes”
12 Minute AMRAP:
3 Dumbbell Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
*Post heaviest load from part 1 and rounds and reps completed from part 2 to the whiteboard.
ACCESSORY WORK
Deadlifts:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
*Leave 2-3 Reps in the tank on max set.
MOVE 45
5 Minute AMRAP
20 Flutter Kicks
40 Mountain Climbers
10 Leg Raises
3 Minute rest
4 Rounds
:40 work :20 rest
Station 1: Air Squats
Station 2: Stiff Legged DB Deadlifts
Station 3: Gluten Bridge
3 Minute rest
Max Forearm Plank Hold
