INGUZ Fitness + Nutrition
INGUZ WOD
5 Minute AMRAP:
12/9 Calorie Bike or 15/12 Calorie Row
12 Chest to Bar Pull-ups
9 Front Squats (135/95#)
Rest 5 Minutes…
5 Minute AMRAP:
9/6 Calorie Bike or 12/9 Calorie Row
9 Chest to Bar Pull-ups
6 Front Squats (155/105#)
Rest 5 Minutes…
5 Minute AMRAP:
6/3 Calorie Bike or 9/6 Calorie Row
6 Chest to Bar Pull-ups
3 Front Squats (185/135#)
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
HOME GYM
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats
AFTER PARTY – Skill Conditioning
For Max Reps:
Minute 1: 25 Double Unders + Max Alternating Pistols
Minute 2: 25 Double Unders + Max Alternating Pistols
Minute 3: 25 Double Unders + Max Alternating Pistols
Minute 4: Rest
Minute 5: 25 Double Unders + Max Alternating Pistols
Minute 6: 25 Double Unders + Max Alternating Pistols
Minute 7: 25 Double Unders + Max Alternating Pistols
MOVE 45
With a 24 Minute Clock…
5 Rounds:
10 Banded Bicep Curls
1 Min Arms Only Bike
10 Banded Rows
Directly Into…
AMRAP in Time Remaining:
12 Calorie Bike
5 Broad Jump to Reverse Bear Crawl
10 Side Lunge + Forward Lunge Combo (5 each side)
