Saturday 4.1.23
INGUZ WOD "Weights Before Dates" In teams of 2... 50 Ground to Overhead (95/65#) 40 Ground to Overhead (115/75#) 30 Ground to Overhead (135/95#) 20 Ground to Overhead (155/105#) 10 Ground to Overhead (185/135#) - After each round partners complete 10...
Friday 3.31.23
STRENGTH Tempo Back Squat (31X1) 3x8 -Keep weight moderate+ across all sets. INGUZ WOD "Redwood" For Time: 30 Back Squats (155/105#) 150 Double Unders 30 Back Squats *There is a 10 minute time cap on this wod. Post time completed to the whiteboard....
Thursday 3.30.23
GYMNASTIC STRENGTH WORK 3 Sets For Quality: 3-5 Bottom to Half Pull-Ups 3-5 Top to Half Pull-Up 3-5 Full Strict Pull-Up of Choice -Quick Rest Before- 15 Slow Straight Arm Banded Lat Push-Downs INGUZ WOD "Chafing the Dream" 5 Rounds On a 2:00 running...
Wednesday 3.29.23
STRENGTH Tempo Strict Press (31X1) 3x8 - Keep weight moderate+ across all sets. INGUZ WOD "Boulder Shoulders" 3 Rounds For Time: 500/400 Meter Row, 1200/1000 Meter Bike, or 400 Meter Run 20 Hand Release Push-Ups 10 Shoulder to Overhead (185/135#) 250/200...
Tuesday 3.28.23
STRENGTH Tempo Deadlift (31X1) 3x8 - Keep weight moderate+ across all sets. INGUZ WOD "Head, Shoulders, Knees, and Toes" 15 Minute AMRAP: 15 Up-Downs to Target 10 Toes to Bar 10 Deadlifts (135/95#) 5 Hang Squat Cleans (135/95#) * Post rounds and reps...
Monday 3.27.23
GYMNASTIC SKILL WORK 12 Minute EMOM MIN 1 - :30 Wall Handstand Hold MIN 2 - :30 Deficit Push-Ups MIN 3 - EZ Cardio INGUZ WOD "Title Fight" 10 Rounds For Time 20/15 Calorie Bike or 25/20 Calorie Row 12 Box Jumps (30/24") * Post time completed to the...
Sunday 3.26.23
INGUZ WOD "Triple Threat" 3 Rounds 400 Meter Run, 500/400 Meter Row, 1200/1000 Meter Bike 20 Toes to Bar 30 Kettlebell Swings (53/35#) 40 Kettlebell Goblet Alternating Lunges 50 Wall Balls (20/14#) * Rest 2:00 between rounds. FINISHER 2 Sets For Quality:...
Saturday 3.25.23
STRENGTH Clean Complex Every 1:30 x 6 Sets 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean -Start Light-Moderate and build to Moderate-Heavy. INGUZ WOD "Laura" In teams of 2... 21 Minute AMRAP: 30 Calorie Row 20 Burpees Over Rower 10 Power Cleans...
Friday 3.24.23
EXTENDED WARM-UP 2 Sets: 3-5 Scap Depressions + Retractions 3-5 Beat Kip Swings - Rest as needed between sets. (:01 Pause in Hollow + :01 Pause in Superman) 2 Sets: 3x 2-for-1 Pause Pull-Ups - Rest as needed between sets. (1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01...
Thursday 3.23.23
STRENGTH 5-4-3-2 Deadlift -Start moderate-heavy and build up to workout weight. INGUZ WOD "Rosie the Riveter" 18 Minute AMRAP: MIN 1 - 2 Deadlifts (315/205#) + 12 Strict Handstand Push-Ups MIN 2 - 2 Deadlifts + Max Box Jumps (24/20") MIN 3 - Rest *Post total...
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