7 29

 

Skills warmup.

Workout:

5 rounds:

3 military press,

5 push press,

7 push jerk --

all 95 pounds;

100m run

reps	Movement        weight	1	2	3	4	5	total splits ↓
3 mil press, 95
5 push press, 95
7 push jerk, 95
100 m run
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.  

7 28

Skills warmup.

Workout:

4 rounds:

25 chinups;

25 pushups;

25 situps;

25 squats.

                                               

reps	Movement        weight	1	2	3	4	total splits ↓
25 chinups
25 pushups
25 situps
25 squats
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.  

7 27

Skills warmup.

Workout:

3 rounds:

400m run

50 pushups

50 chinups

20 ring dips

reps	Movement        weight	1	2	3			total splits ↓
400m run
50 pushups
50 chinups
20 ring dips
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.  

7 26

4 rounds:

75 row pulls, level 5

or

50 sumo deadlift highpulls, 45lbs;

15 hang power cleans, 95lbs;

15 military press, 95lbs
 

reps	Movement	weight	1	2	3	4	5	Total splits ↓
		round splits →

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

Power Grid download for Sumo Rows, HERE.

Mini Hell

 

Skills warmup.

Workout:

2 rounds:

25 wallball, 20

25 burpees

25 knees to elbows.

Finisher

reps	Movement        weight	1	2	total splits ↓
25 wallball, 20
25 burpees
25 knees to elbows
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.