INGUZ Fitness + Nutrition
**NEW YEARS WEEK HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Thursday, December 31st
5:15 am – CrossFit
9:00 am – CrossFit
10:00 am – Open Gym
11:00 am – Open Gym
12:00 pm – CrossFit
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Friday, January 1st
CLOSED – HAPPY NEW YEAR!!!
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STRENGTH
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
* Climbing or across…build to a heavy set or stay lighter and focus on technique.
INGUZ WOD
“From the Top”
For Time:
30 Power Snatches (95/65#)
30 Overhead Squats (95/65#)
30 Squat Snatches (95/65#)
On the Minute: 5 Toes to Bar
* There is a 15 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
3 Rounds For Time:
30 Alternating Dumbbell Snatches
50 Sit-ups
AFTER PARTY – Box Squats
7 Sets of 2
Set Box Just Below Parallel. Deadstop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets
MOVE 45
5 Rounds:
(40 seconds work : 20 seconds rest)
Station 1: Kettlebell Deadlift
Station 2: Russian KB Swings
Station 3: Kettlebell Upright Row
Station 4: Hollow Hold
