CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, January 31

1 31 TabatAy

Skills warmup

Workout:
Tabata protocol:
20 sec work, 10 rest, 8 rounds;
1 min rest …
Squats;
OH press;
chinups;
burpees


Finisher


reps
Movement                 weight
1
2
3
8
split totals
Squats






OH press






chinups






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.

Thursday, January 27

1 27


Skills warmup.

Workout:
5 rounds:
20 knees to elbows
50 squats

see 1/3

Finisher:


reps
Movement        weight
1
2
3
4
5
total splits ↓
20 knees - elb






50 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


Wednesday, January 26

1 26

Skills warmup

Workout:
5 Rounds:
100m run
15 back extentions
10 swings, 53/35

Finisher


reps
Movement                 weight
1
2
3
4
5
split totals
100m run






 15 back ext






10 swings, 53/35







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.

Power Grid download HERE

Tuesday, January 25

1 25

 Skills warmup

Workout:
12 Rounds, 1 min rest each 3 rounds:
10 squat-box jumps, 20
10 OH press, 95
10 chinups

see 11 22

Finisher


reps
Movement       weight
1
2
3
4
↓ split totals
10 squat-bx jmps, 20





10 OH press, 95





10 chinups






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.

Monday, January 24

1 24

Skills warmup
Workout:
5 Rounds:
15 thrusters, 95/65
25 burpees

Finisher


reps
Movement                 weight
1
2
3
4
5
split totals
15 thrusters, 95






25 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.