INGUZ Fitness + Nutrition
INGUZ VIRTUAL CLASS SCHEDULE FOR FRIDAY
Morning CrossFit Class – 9:00am: https://zoom.us/j/202832027
Noon CrossFit Class – 12:00pm: https://zoom.us/j/891192366
Afternoon CrossFit Class – 4:30pm: https://zoom.us/j/763834128
STRENGTH
Front Squat (Heavy 7-5-3)
* 12 minutes to work up to a heavy set of 7, 5 and 3 reps. Barbell is taken from the floor.
INGUZ WOD
“Around the Clock”
12 Minute AMRAP:
21/15 Calorie Assault Bike / Row
18 Front Squats (95/65#)
15 Push Press (95/65#)
12 Hang Squat Clean Thrusters (95/65#)
* Post rounds and reps completed to the whiteboard.
AFTER PARTY – Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1: 14 Reverse Lunges (7/Side)
Set 2: 12 Reverse Lunges (6/Side)
Set 3: 10 Reverse Lunges (5/Side)
Set 4: 8 Reverse Lunges (4/Side)
Set 5: 6 Reverse Lunges (3/Side)
MOVE 45
With a 20 Minute Clock…
15 Minute AMRAP:
200 Meter Run
30 Russian KB Swings
100 Meter Farmers Carry
30 KB Deadlifts
Rest 2 Minutes…
Core Finisher
3 Rounds:
(30 seconds each)
Hollow Body Hold
Knee Slides
* No rest between movements
