5 31

Skills warmup

Workout:

Rounds in 20 min:

10 ball slams, 20/15

10 wall ball

15 box jump, 20

Finisher

3 rounds, 100m farmer's walk, 2 min rest

reps	Movement         weight	1	2	3	4	...	↓ split totals
10 ball slam, 20
10 wallball
15 box jump, 20
	round splits →

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

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JOSHIE -- 5 30

Skills warmup

Workout:

3 Rounds:

21(R)  bell snatch, 40

21 L-chins

21(L)  bell snatch, 40

21 L-chins

Finisher

reps                   Movement               weight	1	2	3	↓ split totals
21(R)  bell snatch, 40
21 L-chins
21(L)  bell snatch, 40
21 L-chins
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.

  

5 26

  Skills warmup

Workout:

1 Round, any order, any combination:

50 ring dips

50 chinups

50 OH press, 95

100 back ext

50 burpees

100 squats

Finisher

reps                   Movement               weight	1	↓ split totals
50 ring dips
50 chinups
50 OH press, 95
100 back ext
50 burpees
100 squats
round splits →

  

5 25

Skills warmup

Workout:

3 Rounds:

20 deadlift, bodyweight

30 Knees to elbows

1K run

Finisher

reps	Movement         weight	1	2	3	↓ split totals
20 dl, bw
30 knees-elb
1K run
	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.