Big Al
Inguz Update: Below is a breakdown of the programming for the week.
Monday: “Macho Man” Complex + WOD (After Party: Body Armor)
Tuesday: WOD (After Party: Strict Gymnastics)
Wednesday: Pause Overhead Squat + WOD (After Party: Single Arm DB Work)
Thursday: WOD (After Party: Barbell Cycling)
Friday: WOD (After Party: Midline)
Saturday: WOD (Olympic Lifting Class: Snatch)
Sunday: WOD
Strength
“Macho Man” Complex:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (climbing)
* 15 minutes to build to a heavy set.
WOD
“Randy Savage”
12 minute AMRAP:
3 Rounds of Macho Man (135/95#)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
* Post rounds and reps completed to the whiteboard.
MOVE 45
25 Minutes to Complete…
4 Rounds:
10 Single Arm DB/KB Floor Press
16 Supine March
12 Push-ups
Directly into…
AMRAP:
100ft Overhead Single Arm DB/KB Walk (switch arms at 50ft)
10 Lying Toes to Rig
20 Air Squats
30 Tuck Jumps
After Party
1. Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-Ups
Rest 2 Minutes Between Sets
