12 29

Skills warmup

Workout:

8 Rounds:

15 box jumps;

20 ball slams

Finisher

reps	Movement       weight	1	2	3	…	8	↓ split totals
15 box jumps, 20
20 ball slams, 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.

12 28

Skills warmup

Workout:

Rounds in 20 min:

100 jump rope

15 burpees

Finisher

reps	Movement       weight	1	2	3	4	…	↓ split totals
100 jump ropes
15 burpees
	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.

Daily  results will be emailed to those who post to Comments their Power Grid numbers.

12 27

3 rounds:

15 wallballs, 20 lbs;

15 chinups.

reps	movement	weight	1	2	3	total splits ↓
15 wallball, 20
15 chinups
		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.

12 23

Skills warmup

Workout:

5 Rounds:

10 OH squat, 95

10 chinups

100m farmer’s walk, 90

see Dec 9

Finisher

reps	Movement       weight	1	2	3	4	5	↓ split totals
10 OH squat, 95
10 chinups
100m frmr’s wlk, 90
	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:

Rounds in 15 minutes:

20 sumo deadlift highpull, 55 kettlebell

10 ring rows

see 11 9

Finisher

reps	Movement       weight	1	2	3	4	…	↓ total splits
20 s-dl-hp, 55
10 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. 

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