6 30

                          2015

Warmup:   

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 box jumps

10 KB swings

PVC overhead squats

Buy in:

5 minutes practice

Muscle up

or

ring dip and kipping chin-up

 Workout

7 rounds:

100m Pinch-grip olympic plate holds (2x25/2x10)

1 "Cindy"

(5 chins, 10 pups, 15 sq)

Finisher

Stretching

-

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 29

                          2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Thru

5 strict chin-ups

5 Deep ring dips

PVC overhead squats

Strength:  

5X5

Weighted Chin -ups

  

Workout

"Diane"

Finisher

50 Toes to Bar

50 bk ext

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 25

                          2015

Warmup:   

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

100M Run

5 minutes of stretching

Strength:

 Find maximum weight for 15 consecutive overhead squats

Workout:

 Tabata 6s

Pushup

Ring row

OH press

burpees

  

Finisher:

Muscle up practice 
OR
150 abmats

75 bk extensions
OR  
Stretchng

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 24

                          2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

10 burpees

1 minute Butterfly stretch

Workout

3 rounds:

1000M Run

50 double Unders

25 KB swings (53/35)

Finisher

 150 abmats

75 bk extensions
OR  
Stretchng

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 23

                          2015

Warmup:   

400M run

2  rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:   

5x5 overhead squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

Workout

Ivan or Igor

Or Ivana

Finisher

 150 abmats

75 bk extensions

-

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 22

                          2015

Warmup:   

100 jump rope forward and 100 jump rope backward

or

66 double unders

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

1 Cindy round

(5 chinups, 10 pushups, 15 squats)

Workout : FRAN

21 15  9:

Thrusters, 95/65

chinups

Finisher

Interval Rowing

  

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