6 30

              2014

Warmup:   

100m run

10 passthru

10 pushup

10 burpees

Strength:    

1 movement

3x5 or 3x20

Workout:

4 Rounds:

 50 abmats

25 ball slam, 20/15

20 swings, 44/26

10-10 kbell sq, same

Finisher

Interval rowing

goals

reps               Movement             weight	1	2	3	4	↓split totals
50 abmats
25 ball slam,
20 swings,
10-10 kbell sq
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

6 26 - strength

Warmup:

3 rnds
10 passthru
 10 burpees
10 squats

Workout: Strength cycle

5x5 or 3x20:

 Either squat or deadlift cycle

FINISHER :

Ivan OR Igor OR Ivana
OR
Interval rowing

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

6 25

Skills warmup.

                      2014

Warmup:

3 rounds

10 passthru

5 burpees

30 sec L-sit

30 sec R-L side plank

Strength: 

Any strength movement

3x5  or  3x20

Workout:  

3 rounds:

200 jump ropes

100 m run

66 ring row

21 swings, 53/35

Finisher: 

stretching

reps	Movement        weight	1	2	total splits ↓
200 j rope
100 m run
66 rows
21 swings
	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.  

6 24

 Tues  6 24                                       2014 

Warmup:

3 rnds
22 backwards jumprope
10 pushups
15 squats
10 passthru
10 one-leg jumprope

Strength:

any strength movement:
3x5 or 3x20 

Workout: 

 5 rounds:

400m run

12 push press, 95

12 power clean, 95

reps	Movement        weight	1	...	5	total splits ↓
400m run
12 push press, 95
12 power clean
	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.  

6 23

Warmup:

2 rounds:
44 j rope
5 burpees
15 squats
10 passthru

Buy in:

2 rnds:
100m farmers walk
100m waiters walk

Workout: 

5 rounds:

40 doubleunders (120 j rope)

20 box jumps, 24/20

20 swings, 53/35

Finisher:

interval rowing

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