Jr

Skills warmup.

Workout: Jr

 3 rounds:

400m run

21 push press, 95

12 power clean, 135

reps	Movement        weight	1	2	3	total splits ↓
400m run
21 push press, 95
12 power clean, 135
	round splits →

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

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Bad Nuts

 Skills warmup.

Workout: Bad Nuts

7 rounds:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

200 row pulls

reps	Movement        weight	1	2	3	…	7	total splits ↓
5 thrusters, 95
7 hang pwer cln, 95
10 s dl hp
	round splits →

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

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*6 28

Skills warmup.

Workout: 6 28

5 rounds:

40 doubleunders

30 box jumps, 24

20 swings, 55

Finisher:

400m run

reps	Movement        weight	1	2	3	4	5	total splits ↓
40 dble unders
30 bx j, 24
20 sw,  55
	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.

Power Grid download HERE. 

6 24

Skills warmup.

Workout:

3 rounds:

12 muscle ups

75 squats, bodyweight.

reps	Movement        weight	1	2	3	4	5	total splits ↓
12 mups
75 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.  

Go

Skills warmup.

Workout: Go

2 rounds:

200 jump ropes

100 m run

100 row pulls (hardest setting)

15 swings, 55

reps	Movement        weight	1	2	total splits ↓
200 j rope
100 m run
100 rows (hardest)
15 swings  (55)
	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.