Saturday 9.29.22

Saturday 9.29.22

  INGUZ WOD “Slow Burn” On a 25:00 clock… 100/75 Calorie Bike, 120/100 Calorie Row, or 1 Mile Run Immediately Into… AMRAP in Remaining Time Of… 6 Strict Pull-Ups 12 Single Dumbbell Box Step-Ups (50/35#)(24/20″) 18 Alternating...
Saturday 9.29.22

Wednesday 9.28.22

  STRENGTH 14 Minute E2MOM: 2 Pausing Split Jerks *Build to mod-heavy weight.   INGUZ WOD “Twerkin’ and Jerkin” For Time: 10 Push Jerks (155/105#) 30 Burpees 10 Push Jerks 600m Run 30 Burpees 10 Push Jerks 90 Sit-Ups 600m Run 30 Burpees 10...
Saturday 9.29.22

Tuesday 9.26.22

  STRENGTH Clean Pulls 4 Sets: 2 Pausing Clean Deadlifts + 1 Clean Pull   INGUZ WOD “Buns & Guns” 10 Minute AMRAP: 1-2-3-and so on… Bar Muscle-Ups 2-4-6-and so on… Deadlifts (255/175#) [Complete 12 Russian KB Swings (53/35#) after...
Saturday 9.29.22

Monday 9.26.22

  STRENGTH Front Squat 6-6-4 *Start Moderate-Heavy and build to Heavy. INGUZ WOD “Wally World” 4 Rounds (:40 ON/ :20 OFF) MOVT 1 – Wall Balls (20/14#) MOVT 2 – Calorie Row or Bike MOVT 3 – Alt. Overhead Wall Ball Lunges MOVT 4...
Saturday 9.29.22

Sunday 9.25.22

    INGUZ WOD “Jump Up and Get Down” 26 Minute AMRAP: 50/40 Calorie Bike or Row 40 Sit-Ups 30 Hand Release Push-Ups 20 Box Jumps (30/24″)   Accessory Work 3 Sets: 40 Alt. Bicycle Crunches 40 Alt. Plank Hip Taps 1:00 Plank Hold * Rest...