INGUZ Fitness + Nutrition
STRENGTH – Barbell Cycling
15-10-5 Unbroken Power Cleans
* 20 minutes to build to the unbroken set of 5.
INGUZ WOD
“Power Play”
7 Minute AMRAP:
1 Power Clean (155/105#)
30 Double Unders
2 Power Cleans (155/105#)
30 Double Unders
3 Power Cleans (155/105#)
30 Double Unders
…and so on…
Add 1 Power Clean Per Round
* Post total reps completed to the whiteboard.
HOME GYM
AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 Double Dumbbell Power Cleans Per Round
AFTER PARTY – Ring Muscle-Ups
5 Sets:
30% Max Ring Muscle-ups
Rest as Needed Between Sets
MOVE 45
With a 20 minute clock…
3 Rounds:
15 Double Dumbbell Deadlifts
15 Dumbbell High Pull (15 each arm)
15 Double Dumbbell Push Press
Directly Into…
AMRAP:
10 Half Burpees
30 Double Dumbbell Russian Swings
10 Push-ups
30 Alt. High Knees in Place
