INGUZ Fitness + Nutrition
STRENGTH
Back Squat
1×5 @65%
1×5 @75%
1×5+ @85%
*Percentages based off of 90% of Heavy 1-Rep
INGUZ WOD
“The Hangover”
8 Minute AMRAP:
1-2-3 and so on…
Hang Squat Cleans (155/105#)
2-4-6 and so on…
Up-Down Over Bar
*Post rounds and reps completed to the whiteboard.
EXTRA CREDIT
Murph Prep
3 Sets:
800m Run
* Rest 2:00 between sets
* Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
FOR QUALITY
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
MOVE 45
18 Minute AMRAP
300m Run
20 Medball Rotational Throws
10 Medball Cleans
10 Lying Medball Pass
Rest 2 Minutes
Core Finisher:
4 Rounds
:45 work :15 rest
Side Plank (Alt. side at the top of each minute)
