EXTENDED WARM-UP Extended Warm-up 12 Minute EMOM: MIN 1 - :40 Jump Rope Practice MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges MIN 3 - :40 Slow Glute Bridge-Ups * Jump Rope Options: Reverse Single Unders, Crossover Single/ Double Unders,...

  STRENGTH Overhead Squats 3x6 * Build to a moderate-heavy weight and stay at that weight across all sets.   INGUZ WOD "Head over Heels" 16 Minute EMOM: MIN 1+2 - 250/200 Meter Row or 600/500 Meter Bike + 20 Toes to Bar MIN 3 - Max Overhead Squats (115/75#)...

  INGUZ WOD "Supercharge Sunday" 6 Sets 3 Minute AMRAP: 100 Meter Run 8 Box Jump Overs (24/20") 6 Burpees * Rest 1:30 between sets. * Each set start at the beginning of each AMRAP.

  STRENGTH Unbroken Bear Complexes 4x3 * 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. * Start Light and build to moderate+. * Rest as needed between sets.   INGUZ WOD "Unbearable" In Teams of...

    EXTENDED WARM-UP 5 Minute EMOM: 1 Strict Pull-Up  + 1 Pull-Up + 1 Chest to Bar Pull-Up OR 1 Dynamic Kip Swing + 1 Half Pull-Up + 1 Pull-Up OR 1 Dynamic Kip Swing + 1 Ring Row + 1 Horizontal Ring Row   INGUZ WOD "ImPRESSive" 3 Rounds for Time: 20 DB...

  GYMNASTICS On an 8:00 running clock... Practice Jump Rope Skills: Double Unders, Triple Unders, Crossover Single Unders   INGUZ WOD "A Double Dozen" 12 Minute EMOM: MIN 1+2: AMRAP: 25 Double Unders Rx+(15 Crossover Single Unders ) 15 Russian KB Swings...

  INGUZ WOD "Hurricane" On a 5:00 running clock... Max Calorie Row or Bike -Rest 1:00- 5 Minute AMRAP: 2-4-6-8 etc... Push Press (115/75#) Toes to Bar -Rest 1:00- On a 5:00 running clock... Max Calorie Row or Bike   STRENGTH Bench Press 3x4 * Build to a...

  INGUZ WOD "Got Ups?" 20 Minute AMRAP: 20 Wall Ball (20/14#) 15 Up-Downs Box Jumps * Box Height + Reps Change Each Round... RND 1= 20 Reps (20") RND 2= 15 Reps (24/20") RND 3= 10 Reps (30/24") RND 4= Start back at Round 1 Finisher 3 Sets: 7 Bottom to Half Empty...

  STRENGTH Deadlifts 12-10-8-6-4 * Start moderate and build past workout weight.   INGUZ WOD "Dead Stop" 5 Sets: 18/14 Calorie Row, 15/12 Calorie Bike, or 300 Meter Run 6 Deadlifts (315/205#) * Rest 1:00 between each set. * 14 minute time cap. Score is total...

  INGUZ WOD Front Squat On a 15:00 running clock... Build to a heavy 3-rep * Barbell must come from the floor. - Rest 3:00 - 15 Minute AMRAP: 20/15 Calorie Row 15 Sit-Ups 10 Front Squats (70% of 3-Rep) 5 Burpees