Wednesday 3.22.23
ACCESSORY WORK On a 10:00 running clock... Rope Climb Practice INGUZ WOD "Rapunzel" 2 Rounds 8 Minute AMRAP: 2 Rope Climb 100' Shuttle Run (25' Out, 25' Back) :30 Double Kettlebell or Dumbbell Front Rack Hold - Rest 2:00 between rounds. - Increase...
Tuesday 3.21.23
STRENGTH Power Snatch 3-3-2-2-1-1-1 - Start light and aim to build a heavy or moderate-heavy single. INGUZ WOD "Anniebell" For Time: 50-40-30-20-10 Double Unders Sit-Ups - After each full round complete 6 power snatches (135/95#). - The workout ends with...
Monday 3.20.23
EXTENDED WARM-UP Extended Warm-up Every 3:00 x 4 Sets 3 Front Squats (Build to workout weight) 1-3 Bar Muscle-Ups or Strict Pull-Ups INGUZ WOD "Nastier Girls" 3 Rounds For Time: 30/21 Calorie Bike, 40/30 Calorie Row, or 400 Meter Run 50 Air Squats or 20...
Sunday 3.19.23
INGUZ WOD 8 Minute AMRAP: 5 Double Dumbbell Devils Clean (50/35#) 10 Double Dumbbell Push Press (50/35#) 200 Meter Run Rest 3:00 3 Rounds For Time: 10 Alternating Single Dumbbell Devils Clean 7/7 Single Arm Dumbbell Push Press 200 Meter Run FINISHER For...
Saturday 3.18.23
INGUZ WOD "Zero Sum Game" In Teams of 2... 25 Minute AMRAP: 1000 Meter Row or 2400/2000 Meter Bike 100 Box Jumps (24/20") 100 Sit-Ups - P1 works while P2 rests. - Must switch row every 250m. - Split all other work as needed. MOVE 45 AMRAP 13 5 Single DB...
Friday 3.17.23.
STRENGTH Hang Squat Clean Thruster On a 10:00 running clock... Build to a moderate 3-rep INGUZ WOD "Shamrock Shake" 10 Rounds For time 3 Hang Squat Clean Thrusters (135/95#) 5 Chest to Bar Pull-Ups 7 Burpees Over Bar * Rest 1:00 between rounds * 24...
Thursday 3.16.23
INGUZ WOD "Body Built By Inguz" 3 Rounds For Quality 2:00 Cardio Choice 5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate) 15 Double Dumbbell Hammer Curls (Athlete Choice, Light-Moderate) 20 Banded Tricep Push-Downs 10 Slow Leg Lifts 15 Double Dumbbell...
Wednesday 3.15.23
EXTENDED WARM-UP 3 Sets 1-2 Ring Muscle-Ups/ Pull-ups 5-7 Deadlifts :30 Single, Double, or Triple Under Practice * Rest as needed between sets. * Start light-moderate and build to workout weight on the deadlift. INGUZ WOD "Race At Your Pace" On a...
Tuesday 3.14.23
STRENGTH 4 Sets 1 Push Press + 2 Push Jerk -Start moderate and build to, and past, heaviest workout weight. INGUZ WOD "Toe the Max" 6 Minute EMOM MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead (185/135#) MIN 2 - :40 Max Up-Downs -Rest 2:00- 6 Minute EMOM...
Monday 3.13.23
STRENGTH Back Squat 6-4-2-2 -Start Moderate-Heavy and build to Heavy 2-Rep. INGUZ WOD "Turkey Trot" 12 Minute AMRAP: 400 Meter Run, 1200/1100 Meter Bike, 500/400 Meter Row 15 Kettlebell Goblet Squats (70/53#) 10 Russian Kettlebell Swings (70/53#) *Post...
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