Monday 12.5.22

Monday 12.5.22

  STRENGTH Back Squat 5-5-5 - Start Light and build to Moderate.   INGUZ WOD 20 Minute EMOM MIN 1&2 - AMRAP of...8 Burpees + 12 Toes to Bar MIN 3 - Max Wall Balls (20/14#) MIN 4 - Rest *Pick up where you left off. Score is total reps.   MOVE 45...

Saturday 12.3.22

Saturday 12.3.22

  INGUZ WOD "Well That Escalated Quickly" In teams of 2... 6 Minute AMRAP: 8 Box Jumps (20") 6 Alternating Overhead Lunges (95/65#) 4 Pull-ups -Rest 2:00- 8 Minute AMRAP: 10 Box Jumps (24/20") 8 Alternation Front Rack Lunges (95/65#) 6 Pull-ups -Rest 2:00- 10...

Friday 12.2.22

Friday 12.2.22

  STRENGTH Bench Press 5-5-5-5 1+1/2 Bench Press - 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press - ¬†Start moderate and build to moderate-heavy.   INGUZ WOD "Would You Rather..." 8 Minute AMRAP: 4-6-8-and so on... Calorie Bike or (6-8-10...

Thursday 12.1.22

Thursday 12.1.22

  STRENGTH Deadlift On an 8:00 running clock... Build to a mod-heavy 4-rep Rest 2:00, then... 4 Minute AMRAP: 2 Deadlifts *Start with the weight from Part 1 and build to or above workout weight.   INGUZ WOD "Who Do We Appreciate" 10 Rounds: 2 Deadlift...

Wednesday 11.30.22

Wednesday 11.30.22

  INGUZ WOD "Rick Bobby" 20 Minute EMOM: MIN 1 - 15 Burpees MIN 2 - 25 Sit-Ups MIN 3 - 15/12 Calorie Row MIN 4 - Rest Each round calories increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If athletes can not complete the row in the minute, reduce calories...

Tuesday 11.29.22

Tuesday 11.29.22

  STRENGTH High Bar Back Squat 5-4-3-2 *Start moderate-heavy and build to heavy.   INGUZ WOD "These Are a Few of My (Least) Favorite Things" 4 Rounds: 15 Thrusters (75/55#) 30 Double Unders 100m Run - Rest 2:00 between sets *Score is slowest round. There is...

Monday 11.28.22

Monday 11.28.22

  STRENGTH Clean Complex: Every 1:30 x 6 Sets 1 Power Clean + 2 Hang Power Cleans *Start Light and build past workout weight.   INGUZ WOD "Eliza-Plus" For Time: 27-21-15-9 Power Clean (135/95) Ring Dips * Post time completed to the whiteboard. There is a 16...

Sunday 11.27.22

Sunday 11.27.22

  INGUZ WOD "Kickstart My Heart" 20 Minute EMOM: MIN 1 & 2 - AMRAP of 10 Toes to Bar + 35 Double Unders MIN 3 - 15 Push Press (95/65#) MIN 4 - :45 Bike or Row -In minutes 1 & 2 pick up where you left off.   ACCESSORY WORK 3 Sets 10 Barbell Rollouts...

Saturday 11.26.22

Saturday 11.26.22

  INGUZ WOD "Gratitude" In teams of 2... 22 Minute AMRAP: 22 Power Snatches (95/65#) 24 Handstand Push-Ups 44/36 Calorie Bike 24 Up Downs - P1 works while P2 rests. Split work as needed. - After each round complete a 400m partner run. *Post rounds and reps...

Friday 11.25.22

Friday 11.25.22

  STRENGTH Back Squat 8-6-4-6-8 - Start moderate and build to moderate-heavy. - After set of 4, build back up using weights you previously used.   INGUZ WOD "Clearance Sale" 3 Rounds 4 Minute AMRAP: 6 Front Squats (115/75#) 8 Pull-Ups 10 Lateral Burpees Over...

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