8 31 - TabaBee

Skills warmup

Workout:

Tabata protocol:

Swings, 53/35

Back ext

Abmat

Wallball, 20/15

see 2 9

Finisher

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Swings, 53
Back ext
Abmat
Wallball, 20
	round splits →

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

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8 30 Big Man

Skills warmup

Workout:      Strengthday

3 Rounds per:

 20 reps, 2 min rest, 75% of fives

Back squat

Deadlift

OH press

Chins

Finisher

reps                   Movement               weight	1	2	3	↓ split totals
20 squats 75%
Deadlift
OH press
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.

  

8 29 P-Factor

Skills warmup

Workout: P-Factor

10 Rounds,  15 sec rest between rounds:

 5 chinups

8 pushups

12 squats

5 burpees

Finisher

reps                   Movement               weight	1	2	3	...	10	↓ split totals
5 chinups
8 pushups
12 squats
5 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.

  

8 25 FILTHY 52s

8 25

Skills warmup

Workout:   Filthy 52s

1 Round:

52 Box jump, 24 inch box
52 Jumping chins
52 Kettlebell swings, 35/26

52 Walking Lunge 
52 Knees to elbows
52 Push press, 45/35
52 Back extensions
52 Wall balls, 20/15

52 Burpees
52 Doubleunders/ tuckjump

Finisher

reps                   Movement               weight	↓ split
52 Box jump, 24 inch box
52 Jumping chins
52 Kettlebell swings, 35
52 Walking Lunge
52 Knees to elbows
52 Push press, 45 pounds
52 Back extensions
52 Wall balls, 20 pound
52 Burpees
52 Doubleunders/ tuckjump
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.