MHF

 6 rounds:

15 back squats, 115;
15 push press, 95;

30 second rest between rounds.

reps	Movement	weight	1	2	3	4	5	Total splits ↓
	15 back squats @115
	15 push press @ 95
		round splits →

time / score	recovery
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.

Middy

3 rounds:

15 overhead presses, 95 lbs;

15 horizontal rows;

15 jumping muscle ups.

reps	~weight				total splits ↓
movement		1	2	3
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		pwr ratio (p/bw)

Download "Middy" POWER GRID

HERE

IntrONE

Four rounds, 15 reps:

15 burpees;

15 flat rows;

15 box jumps (24 inches).

reps	~ weight
movement		1	2	3	4	splits   ↓
15 burpees
15 rows
15 jumps ~24”
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		power ratio

 

Power Grid download for IntrOne, HERE.

Skills warmup

Workout:

3 Rounds:

1k run

30 wallball, 20/15

Finisher

reps	Movement         weight	1	2	3	↓ split totals
1k run
30 wallball, 20
	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:

3 Rounds:

1k run

30 wallball, 20/15

Finisher

reps	Movement         weight	1	2	3	↓ split totals
1k run
30 wallball, 20
	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:

3 Rounds:

1K run

30 swings, 53/35

Finisher

reps	Movement         weight	1	2	3	↓ split totals
1K run
30 Swings, 53/35
	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.