CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, June 30

6 30

                         2016

Warmup:   
 3 rounds
10 Samson Stretches
10 pass thru
bear crawl
1 minute sitting toe touch stretch

Buy in:    

2 rnds
30 ring row
30 back extention
30 ghd situps or abmat
Workout:
30 KB swings (53/35)
100m Run/row
30 KB Snatches (53/35)
400m Run/row
30 Goblet Squats (53/35)
1K Run/row
30 Toes to Bar

Finisher:
3 rounds 
100M Farmer's Walks
6 turkish getups

  
time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)





FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling











Wednesday, June 29

6 29

                           2016

Warmup:
3 rounds
1 minute plate squat hold
7 inchworms
15 pass thru
30 second Samson stretch. L R



Buy-in:
Tabata handstand holds (6)
3 sets of partner wheel barrel walks across gym floor.


 Workout
5 rounds
6 hand strict hand stand push ups
8 burpee
12 toe 2 bar
200 m sprint

Finisher
Stretch



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Tuesday, June 28

6 28

                           2016

Warmup:
400 m run

then 
2 rounds 
30 second hang (pike position)
15 pass through 
30 second mountain climbers 
1 min butterfly stretch


Buy-in:
3 by 5 deadlift 


 Workout
5 min amrap 
10 push up
100 m run
15 push up
100 m run 
20 push up
100 m run  

Rest 2 mins 

5 min amrap
12 wall ball
12 pull up 

Rest two mins 

5 min amrap
20 double under
20 ab mats 



Finisher
Stretch
goals




time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Monday, June 27

6 27

                           2016

Warmup:
3 rounds
30 seco high knees
30 sec  RL plank
10 pvc OH squats
30 sec RL  calf stretch. 

Buy-in:
3x15 OH squats


 Workout
4 rds
7 thruster 95/65
14 pull ups
21 box jumps, 24/20


Finisher
Tabata ab mats (8's)
150 side bends



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling




Thursday, June 23

6 23

             2016
Warmup:  
3 rounds
6 turkish getup
10 passthru
10 OH sq
30 sec L-hang
Strength:    
3x20 goblet squats 


Workout:
Pyramid Rounds:
Pushup – Ring Row
21-3
18-6
15-9
12-12
9-15
6-18
3-21

Finisher
2 rounds, 2 min rest
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 BlogWorksHERE.
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

Wednesday, June 22

6 22

                           2016

Warmup:
3 rds
30 second plate squat hold
30 second  side plank,  R-L
100 m run
1 min butterfly stretch


Buy-in:
3x5 military press


 Workout
1000m run/row

Then 5 rounds

20 pull ups
7 push press (135/95)



Finisher
Stretching



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling