INGUZ Fitness + Nutrition
EXTENDED WARM-UP
9 Minute EMOM:
MIN 1 – 5 Deadlifts
MIN 2 – 5-7 Tuck-Up + V-Up
MIN 3 – :30 Jump Rope Practice
* Start moderate and build to second or final workout weight.
INGUZ WOD
“Balls of Fury”
21 Minute AMRAP:
100 Double Unders
50 Wall Balls (20/14#)
35 Toes to Bar
20 Deadlifts (225/155#)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185#)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205#)
* If athletes make it back to the deadlifts on the second round the bar stays at the final weight.
* Post rounds and reps completed to the whiteboard.
MOVE 45
8 Minute EMOM
MIN 1 – :50 DB Suitcase Step-Ups
MIN 2 – :50 DB Close Grip Floor Press
Directly into…
8 Minute EMOM
MIN 1 – 8 Russian Swings + Toe Taps
MIN 2 – Max Squat Hold (Unweighted)
Directly into…
8 Minute AMRAP
20 Mountain Climbers*
20 Air Squats
20 Sit-Ups
*Mountain Climbers: 1 Rep = L + R
