8 31

Skills warmup

Workout:

Rounds in 15 min:

15 knees to elbows, twist;

10 thrusters, 95;

10 box jumps, 24.

Finisher

200 double unders

reps	Movement       weight	1	2	3	4	…	↓ total splits
15 knees to elb, twist
10 Thrusters, 95
10 Box jump, 24
	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.

8 30

Skills warmup

Workout:

5 Rounds:

15 burpee-box jumps, 16”

20 OH lunges, 44

Finisher

reps	Movement       weight	1	2	3	4	5	↓ total splits
15 burpee–bx jmp, 16
20- OH lunges, 44
	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.

Aug 30 Power Grid download HERE. 

~8 26

Skills warmup.

Workout:

5 rounds on the minute:

10 Kettlebell press, R-L, 55

10 ring rows, feet on 10in box.

Finisher:

30 thrusters, 45

30 sumo deadlift highpulls, 45

reps	Movement        weight	1	2	3	4	5	total splits ↓
10 kb press, 55
10 ring rows, feet up
	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.  

~ 8 25 ~

Skills warmup.

Workout:

5 rounds:

20 burpees;

20 OH lunge, 55 lb;

30 abmat situps

Finisher:

30 sumo deadlift highpulls, 45 lbs

30 thrusters, 45

reps	Movement        weight	1	2	3	4	5	total splits ↓
20 burpees
20 OH lunge, 55
30 abmat situps
	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.  

8 24

Skills warmup

Workout:

Rounds in 20 min:

15 wallballs, 20

15 swings, 55

Finisher

800m run

reps	Movement       weight	1	2	3	4	…	↓ total splits
15 wallball, 20
15 swings, 55
	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.