Skills warmup

Workout:

5K run:

9 times around the Whitnall figure 8

30 knees to elbows

30 wallballs

reps	Movement                 weight	1	↓ split totals
5K run
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

 Skills warmup

Workout:

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

1000m is to, around Whitnall figure 8, and back

reps	Movement                 weight	1	↓ split totals
1000m run
30 wallball, 20/15
30 kn-elb
1000m run
30 kn-elb
30 wallball, 20/15
1000m run
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

7 Rounds:

10 box jumps, 24

15 knees (toes) to opposite hand

10 handstand  drop-pushups

Finisher

1000m run

reps	Movement                 weight	1	2	3	…	7	↓ split totals
10 bx jmps, 24
15 kn to opp hand
10 hndstnd pushups
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Filthy 40s:

40 Box jump, 24 inch box
40 Jumping chins
40 Kettlebell swings, 35

40 Ball slam, 20
40 Walking Lunge
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall balls, 20 pound

40 Ring row, 45 deg
40 Burpees
40 Doubleunders/tuckjump

Finisher

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

10 Rounds:

10 power cleans, 95/65

5 thrusters, 95/65

 

Finisher

400 backwards jump ropes.
BOOYAH AGAIN!!!

reps	Movement       weight	1	2	3	…	10	↓ split totals
10 power cleans, 95/65
5 thrusters, 95/65
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

Skills warmup

Workout:

6 Rounds:

10 deadlifts, 185/135

15 abmat

15 wallball, 20/15

15 knees-elbows

Finisher

reps	Movement                 weight	1	2	3	…	6	↓ split totals
10 deadlift, 185/135
15 abmat
15 wallball, 20/15
15 knees - elbows
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.