by Inguz | Jun 7, 2023 | Workouts
EXTENDED WARM-UP 9 Minute EMOM MIN 1 – :20 Tib Raises + :20 Calf Raises MIN 2 – :20 Glute Bridge-Up (weighted optional) + :20 Glute Bridge-Up Hold MIN 3 – :50 EZ Cardio Choice INGUZ WOD “White Russian with a Twist” 12...
by Inguz | Jun 6, 2023 | Workouts
STRENGTH On a 15:00 running clock… Build to a 1-Rep Push Press INGUZ WOD “Top Down, Bottoms Up” 3 Rounds for Time: 50 Double Unders 20 Alternating Box Step-Ups (24/20″) 10 Strict Press (95/65#) -Immediately Into- 2 Rounds 50...
by Inguz | Jun 5, 2023 | Workouts
GYMNASTIC SKILL WORK 2 Sets: 3 Reps of 2-for-1 Kipping Pull-Ups or 3 Kip Swings + 2 Dynamic Kip Swings * 2-for-1 = 2 Kip Swing + 1 Pull-Up * Rest as needed between sets. Then… 2 Sets: 3 Reps of 2-for-1 Kipping Chest to Bars or 2 Dynamic Kip Swings + 2...
by Inguz | Jun 4, 2023 | Workouts
STRENGTH On a 20:00 running clock… Build to a 1-Rep Deadlift INGUZ WOD “All Hands on Deadlift” 10 Minute AMRAP: 1-2-3-and so on… Deadlifts 3-6-9-and so on… Hand Release Push-Ups 5-10-15-and so on… Wall Balls (20/14#) *...
by Inguz | Jun 3, 2023 | Workouts
INGUZ WOD “Merry Go Round” 16 Minute AMRAP: 5-10-15-and so on… Box Jumps (24/20″) Sit-Ups *After each full round, complete 7 Strict Pull-Ups. ACCESSORY WORK 4 Sets: (:40 ON / :20 OFF) Movement 1 – Plate Around the Worlds...
