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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INGUZ WOD
“Fifth Wheel”
5 minute AMRAP:
7 Rounds of “The Chief” (115/85#)
Max Calorie Bike or Row
Rest 5 Minutes…
5 minute AMRAP:
6 Rounds of “The Chief” (135/95#)
Max Calorie Bike or Row
Rest 5 Minutes…
5 minute AMRAP:
5 Rounds of “The Chief” (155/105#)
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
* Post total calories completed to the whiteboard.
HOME GYM
6 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
AFTER PARTY
Alternating On the Minute x 20:
Minute 1: Strict Pull-ups
Minute 2: Weighted AbMat Sit-ups
Pick a Number to Hold On the Minute
MOVE 45
5 Rounds:
(40 seconds work : 20 seconds rest)
Station 1: Reverse Lunge
Station 2: Plate Ground to Overhead
Station 3: Half Burpees
Station 4: Bike/Row
Core Finisher:
3 Rounds
(40 seconds work : 20 seconds rest)
Plank Up/Downs
