7 28 - Ave atque Vale - VINCE

                           2016

Warmup:

3 rnds

22 dbl unders

6 wall squats, hand up

6 pas thru

6 goblet sq

    Buy-in:

 3 rnds ALTAP

100m faraways

6 turkish getups 

 Workout

17 min AMRAP

15 abmats

10 burpee bx jump, 20/16

5 burpee chinups

Finisher

Goals

stretch

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

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

7 27

                          2016

Warmup:

3 Rounds:

5 burpees 
5 Push Press
10 cleans

rotator prehab

15-15 one-leg backwards j rope

Buy-in:  

Goals 

 Workout

17 Minute AMRAP:

10 KB Swings, 53/35

10 OH lunge,  same
15 Burpees

Finisher

Accumulate 5 min Hollow Body Position

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

  

7 26

                                 2016

Warmup:   

2 rounds:

6 Samson Stretches

6 pass thru

rotator prehab
5 burpees

   

Workout:    

Full strength cycle
SQ or DL

Finisher:

Ivan
 OR
Ivana

then

stretch

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

7 25

                            2016

Warmup:

 3 Rounds:

100 meter run

10 wall squats
rotator prehab

10 slap Push Ups

Strength:  

EMOM: 10 Minutes

Odd: 5 Thrusters (95/65)

Even: 5 C-B Pullups

 Workout

10 Rounds:

3 Muscle Ups (6 chinups, 6 Ring dips)

6 Wallballs

6 Box Jumps (24''/20'')

Finisher

Interval Row 

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

7 21

                              2016

Warmup:   

55 dble unders or attempts

3 rounds of:

8Samson Stretch

8 Pass Thru

8 PVC overhead squats

5 Deep ring dips

Buy-in:  

100m run
14 burpees

400m run

18 OH lunge

Workout: "FRAN" -  

21 15  9

Thrusters, 95/65

Chinups 

Finisher:

Interval Rowing
or 
3 rounds 

100M Farmer's Walks

15 burpees

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

7 20

                          2016

Warmup:   

3 rounds

30 sec hip stretch

10 pass thru

rotator prehab

100M Run

back stretches

Strength:

3x20 or 5x5
deadlift or squat

Workout:

 Tabata 6s (30 sec rests)

Pushup

Ring row

ring dip
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