10 28

Skills warmup

Workout:

10 Rounds:

10 pushups

10 chinups

10 OH press, 70

10 hang power clean, 70

Finisher

100 front squats, without racking bar

reps	Movement       weight	1	2	3	…	10	↓ total splits
10 pushups
10 chinups
10 OH press, 70
10 hng pwr cln, 70
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

10 27

Skills warmup

Workout:

5 Rounds:

20 ball slam, 20

20 knees to elbows

10 burpees

Finisher

Heavy holds

reps	Movement       weight	1	2	3	4	5	↓ total splits
20 ball slam, 20
20 knees - elbows
10 burpees
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

10 26

Skills warmup

Workout: 

8 Rounds:

10 OH squats, 95;

15 ring rows.

 

Finisher

reps	Movement       weight	1	2	3	...	8	↓ total splits
15 OH squats, 95
15 ring rows
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE. 

10 25

Skills warmup.

Workout:

5 rounds:

10 pushups;

20 swings, 55 lb;

30 squats.

Finisher:

reps	Movement        weight	1	2	3	4	5	total splits ↓
10 pushups
20 swings, 55
30 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. 

10 21

Skills warmup

Workout:

7 Rounds:

15 push press, 95

15 front squat, 95

Finisher

reps	Movement       weight	1	2	3	…	7	↓ total splits
15 push press, 95
15 front squat, 95
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.