INGUZ Fitness + Nutrition
GYMNASTICS
15 Minute EMOM:
Gymnastic Pulling Options: 1-2 (Strict) Ring Muscle-Ups, 3-5 (Chest to Bar) Pull-Ups, 3-5 (Banded) Strict Pull-Ups
INGUZ WOD
“Cirque du Soleil”
10 Minute AMRAP:
15/11 Calorie Bike or 20/15 Calorie Row
Gymnastics Pulling Option
* Options: 2 Ring Muscle-Ups, 3 Bar Muscle-Ups, 4 Chest to Bar Pull-Ups, 5 Kipping Pull-Ups
OPTIONAL MURPH PREP
WEEK 1/ DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
MOVE 45
22 Minute AMRAP:
40 Bent Over Banded Flies
20/20 Kneeling Arnold’s Press
40 Laying Leg Lifts
40 Banded Tricep Push Downs
*Break up in any order or in any combination in sets/reps.
