Friday 07.12.24

Friday 07.12.24

  STRENGTH Tempo Deadlifts 3×5 * Tempo (31X1) * Use the same moderate weight for all sets. Goal is heavier than workout weight.   INGUZ WOD “A Bar Song” 3 Rounds for Time: 500/400 Meter Row, 1200/1000 Meter Bike, or 400 Meter Run 25...
Friday 07.12.24

Thursday 07.11.24

  INGUZ WOD “Time to Tabata” (8 Sets / :20 On/ :10 Off) TABATA 1 – Up-Downs TABATA 2 – V-ups or Tuck-ups TABATA 3 – Shuttle Runs TABATA 4 – Ring Rows * Complete a full tabata before moving to the next after 1:00 rest. * Shuttle...
Friday 07.12.24

Wednesday 07.10.24

  STRENGTH Clean & Jerk 3-3-3-2-2-1-1 * Option for Squat or Power. * Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range.   INGUZ WOD “Clean Break” 12 Minute EMOM: MIN 1 – 15/11 Calorie Bike or 20/15 Calorie...
Friday 07.12.24

Tuesday 07.09.24

  INGUZ WOD “Leg-acy” 20 Minute AMRAP: 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35#)|(24/20″) 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups Finisher Every 3:00 x 3 Sets: 12/12 Single Arm DB Row 20-25 Supinated Band...
Friday 07.12.24

Monday 07.08.24

  STRENGTH Snatch 3-3-3-2-2-1-1 * Option for Squat or Power. * Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range.   INGUZ WOD “Get A Grip” For Time: 100 Double Unders or 200 Singles 50 Hang Power Snatches (75/55#)...