Tuesday 04.16.24
STRENGTH On a 12:00 running clock... Build to a moderate-heavy 5-Rep INGUZ WOD "Legs" Miserables For Time: 800 Meter Run, 1000/8000 Meter Row, or 2400/2000 Meter Bike 15 Deadlifts (275/185#) - Rest 2:00 - 600 Meter Run, 600/500 Meter Row. or 1800/1500...
Monday 04.15.24
GYMNASTICS 5 Minute EMOM: 1 Chest to Bar + 2 Toes to Bar * Complex is meant to be completed unbroken. INGUZ WOD "Taxing" 15 Minute AMRAP: 15 Toes to Bar 15/11 Calorie Bike or 20/15 Calorie Row 10 Chest to Bar 10 Shoulder to Overhead (135/95#) MOVE...
Sunday 04.14.24
INGUZ WOD "Double Header" 2 Sets 10 Minute AMRAP: 400 Meter Run, 500/400 Meter Row, or 1200/1000 Meter Bike 30 Plate Ground to Overhead 15 Push-Ups * Rest 2:00 between sets. * Start from beginning each AMRAP. * Score is lowest set of rounds and reps. ...
Saturday 04.13.24
INGUZ WOD Partner "Filthy 50" In teams of 2... On a 30:00 running clock... 100 Box Jump (24/20") 100 Jumping Pull-ups 100 Kettlebell Swings (50/35#) 100 Walking Lunges 100 Knees to Elbow 100 Push Press (45/35#) 100 Plate Good Mornings (45/25#) 100 Wall Balls...
Friday 04.12.24
STRENGTH Overhead Squat 3x8 * Build to a moderate-heavy weight and stay moderate-heavy across all sets. INGUZ WOD "Leggs Go!" Every 2:00 x 5 Sets 20/15 Calorie Row or 15/11 Calorie Bike 3 Front Squats (205/145#) * Rest with time remaining. * Score is...
Thursday 04.11.24
GYMNASTICS Gymnastics Work 5 Minute EMOM: 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups INGUZ WOD "Biles Upside-Down Cake" 15 Minute AMRAP: 2-4-6-and so on... Strict Handstand Push-Ups * Complete 3 Up-Down Bar or Ring Muscle-Up + 100 meter...
Wednesday 04.10.24
STRENGTH Deadlift Every 2:00 x 4 Sets 5 Deadlifts * Start light-moderate and work to moderate-heavy. INGUZ WOD "Lego My Ego" 24 Minute EMOM: MIN 1 - 20 DB Goblet Alt. Lunges (50/35#) MIN 2 - 5 Deadlifts MIN 3 - 1:00 Max Calorie Bike MIN 4 - Rest *...
Tuesday 04.09.24
STRENGTH Bench Press 3x8 *Build to a moderate-heavy weight and stay moderate-heavy across all sets. INGUZ WOD "Annie" 50-40-30-20-10 Double-Unders Sit-ups * 12 minute time cap. MOVE 45 DECK OF CARDS* Hearts: Burpees Spades: Glute Bridge...
Monday 04.08.24
STRENGTH Snatch Complex Every 1:30 x 6 Sets: 1 Snatch Deadlift + 2 Hang Snatches + 1 Snatch * Option for Power or Squat. Start light and end mod-heavy. INGUZ WOD "Hook, Line & Sinker" For Time: 27-21-15-9 Calorie Row or Calorie Bike (25-15-12-8) Hang...
Sunday 04.07.24
INGUZ WOD "Sunday Stroll" 20 Minute AMRAP: 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100 Meter KB Suitcase Carry (Athlete Choice) * Switch Hands at 50 meter mark for the Suitcase Carry. FINISHER 2-3 Sets: 8/8 DBL...