Friday 1.27.23

Friday 1.27.23

  STRENGTH Power Snatch 8-6-4-8-6-4 – Start light-mod and build to moderate-heavy. – The second wave of 8-6-4 should be heavier than the first.   INGUZ WOD “Open 20.1” 10 Rounds for Time 8 Ground-to-Overheads (95/65#) 10 Bar Facing...
Friday 1.27.23

Thursday 1.26.23

  SKILL WORK Gymnastics Work 6 Minute EMOM: MIN 1 – 1-2 Strict Ring Muscle-Ups or 3-5 Strict Pull-ups MIN 2 – Easy Cardio   INGUZ WOD “Jacob’s Ladder” For Time: 1,200 Meter Run, 3,600/3,200 Meter Bike, 1,500/1,200 Meter Row 30...
Friday 1.27.23

Wednesday 1.25.22

  STRENGTH Deadlifts 6-6-6-6 – Start moderate-heavy and build to heavy.   INGUZ WOD “ABC Easy As 123” 8 Rounds (:20 ON/ :10 OFF) MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy) MOVT 2 – Up-Down Over Bar MOVT 3 –...
Friday 1.27.23

Tuesday 1.24.23

  STRENGTH Overhead Squats On a 15:00 running clock… Build to a Moderate-Heavy Set of 3 Overhead Squats – Start Moderate and build to Moderate-Heavy.   INGUZ WOD “The Quadfather” 15 Minute AMRAP: 19 Wall Balls (20/14#) 10 Calories...
Friday 1.27.23

Monday 1.23.23

  STRENGTH Clean Complex 5 Sets 1 Clean Pull + 1 Clean High Pull +1 Muscle Clean -Start light and build to moderate. -Rest as needed between sets.   INGUZ WOD “Eliza-box” For Time: 21-15-9 Power Cleans (135/95#) Box Jumps (30/24”) * Post time completed...
Friday 1.27.23

Sunday 1.22.23

    ACCESSORY WORK 3 Sets: 8/8 DB Farmer Split Squats 16 Weighted Glute Bridge – Use light-mod weight on split squats(Option for Back Rack Light Barbell) – Option to elevate feet on glute bridge. Dumbbell placed across hips. – Rest as...