Monday 9.19.22

Monday 9.19.22

  STRENGTH 12 Minute EMOM: 1 High Hang Power Snatch +1 Hang Power Snatch *Start Light and build to Moderate.   INGUZ WOD "Classic Reuben" 16 Minute AMRAP: 10 Hang Power Snatch (75/55#) 20 Box Jump Overs (24/20") 20 Russian KB Swings (53/35#) 10 Chest to Bar...

Saturday 9.17.22

Saturday 9.17.22

  INGUZ WOD "Double Rainbow" IN TEAMS OF 2... 30 Minute AMRAP: 120 Double Unders 100/80 Calorie Row or Bike 80 Wall Balls (20/14#) *P1 works while P2 rests. Split work as needed. Post rounds and reps completed to the whiteboard.   MOVE 45 18 Minute AMRAP 20...

Friday 9.16.22

Friday 9.16.22

STRENGTH 8 Minute EMOM 1 Hang Muscle Clean + 1 Hang Power Clean (Light to Moderate) 5 Minute EMOM 2 Hang Power Cleans (Moderate to workout weight)   INGUZ WOD "Hangin' Tough" 15 Minute AMRAP: 1-2-3-and so on... Hang Power Cleans (135/95#) Rx+(185/135#) 2-3-4-and...

Thursday 9.15.22

Thursday 9.15.22

  STRENGTH 4 SETS 5 Drop Jerks *Start light and build to a moderate weight. Superset each set with 10 Split Stance Double DB Strict Press.   INGUZ WOD "DEJA VU" 20 Minute EMOM: MINUTE 1 - 8 Burpee Box Jump Overs (24/20") + Max DB Shoulder to Overhead...

Wednesday 9.14.22

Wednesday 9.14.22

  SKILL WORK Gymnastics Work: 9 Minute EMOM MIN 1 - :40 Bar Muscle-Up Practice MIN 2 - :40 Pistol Practice MIN 3 - 100 Meter Run   INGUZ WOD "Hotrods & Handguns" Buy In: 800m Run Immediately Into... 10 ROUNDS 4 Chest to Bar Pull-up RX+ (Bar Muscle-Ups) 6...

Tuesday 9.13.22

Tuesday 9.13.22

STRENGTH 8 Minute EMOM: 1 Hang Muscle Snatch + 1 Hang Power Snatch (Light to Moderate) 5 Minute EMOM: 2 Hang Power Snatch (Moderate to Moderate-Heavy)   INGUZ WOD "The Grip Reaper" 13 Minute AMRAP: 30 Double Unders 10 Deadlifts (95/65#) 8 Hang Power Snatches...

Monday 9.12.22

Monday 9.12.22

  STRENGTH Front Squat 10-8-6 *Start Light-Moderate and build to Moderate+.   INGUZ WOD "Watermelon Crawl" 18 MINUTE EMOM MIN 1 - :45 Cal Bike or Row MIN 2 - :45 Back Rack Lunge-Lunge-Squat (115/75#) MIN 3 - :45 Sit-Ups *Post total reps completed to the...

Sunday 9.11.22

Sunday 9.11.22

  INGUZ WOD 20 Minute AMRAP: 5/4 Calorie Bike or Row 5 Kettlebell Swings 100 Meter Farmers Carry 10/8 Calorie Bike or Row 10 Kettlebell Swings 100 Meter Farmers Carry 15/12 Calorie Bike or Row 15 Kettlebell Swings 100 Meter Farmers Carry ...and so on... Add 5/4...

Saturday 9.10.22

Saturday 9.10.22

  INGUZ WOD 9.11.01 Hero WOD "Always Remembered" Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Bar Muscle-ups 11 Squat Clean Thrusters (155/105#) Cash-Out: 2977 Meter Row   MOVE 45 AMRAP 25 5 Broad Jumps 20 Goblet Squats 30 Abmat Sit-Ups 40' Bear Crawl...

Friday 9.9.22

Friday 9.9.22

  STRENGTH Strict Press Build to a Heavy Set of 5   INGUZ WOD "Smoke & Mirrors" 20 Minute AMRAP: 200 Meter Run Max Unbroken Push-ups 200 Meter Run Max Unbroken Toes to Bar *Post total reps of push-ups and toes to bar to the whiteboard.   MOVE 45...

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