11 30

Skills warmup

Workout:

5 Rounds:

100 m run

20 GHD situps

20 OH squat, 75/45

Finisher

reps	Movement       weight	1	2	3	4	5	↓ split totals
100m run
20 GHD situps
20 OH squats, 75/45
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.  

JGo (16*) -- 15:47

11 29

Skills warmup

Workout:

5 Rounds:

1 min OH press, 75/45

1 min pushups

1 min C-II rowing, for calories

Finisher

2000m run

reps	Movement       weight	1	2	...	5	↓ split totals
? OH press, 75
? pushups
? C-II rowing
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

JHo 116/125/73 -- 314 - Rx

RoR 80/79/75- -- 239 - RX

Thanksgiving Day

Skills warmup

Workout:

3 Rounds:

16 TURKEYsh getups

21 GOBBLEt squats

(PSALM) 100 m shepherd’s walk

Finisher

2000 m run, on water

reps	Movement       weight	1	2	3	↓ split totals
16 turkish getups
21 goblet squats
100m sandbag carry
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

11 24

 Skills warmup

Workout:

7 Rounds:

20 swing, 53

10 knees to elbows

Finisher

2000 m run

reps	Movement       weight	1	2	3	…	7	↓ split totals
20 swings, 53
10 kn to elb
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

ANGIE

Skills warmup

Workout:

ANGIE:

100 Chins (flat row sub)

100 pushup

100 abmat situp

100 squat 

Finisher

reps	Movement       weight	1	↓ split totals
100 chins
100 pushups
100 situps
100 squat
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

ETo 14:33 - Rx

JHo 19:18 - Rx
PBe 19:20 - Rx