*7 12

Skills warmup.

Workout:

5 rounds:

10 burpee to chinup;

10 front squat, 95 lbs.

Finisher:

800m run

reps	Movement        weight	1	2	3	4	5	total splits ↓
10 burpee to chinup
10 front squat, 95
	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. 

Be

Skills warmup.

Workout:

Rounds in 15 minutes:

10 OH press, 95

10 highpulls, 95

10 burpees

Finisher:

400 rope jumps

reps	Movement        weight	1	2	3	4	…	total splits ↓
10 OH press, 95
10 highpulls, 95
10 burpees
	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.  

7 7

Skills warmup.

Workout:

5 rounds:

10 hang power cleans, 115

15 knees to elbows

20 pushups.

Finisher:

400 row pulls

reps	Movement        weight	1	2	3	4	5	total splits ↓
10 hang power cleans, 115
15 kn-elb
20 pushups
	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.  

7 6

 

Skills warmup.

Workout:

4 rounds:

7 front squats, 155 lbs

400m run.

reps	Movement        weight	1	2	3	4	total splits ↓
7 front sq. 155
400m run
	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.  

7 5

 

  Skills warmup.

Workout:

Rounds in 20 min:

15 chinups

15 air squats

15 swings, 55 lbs

reps	Movement        weight	1	2	3	4	…	total splits ↓
15 chins
15 squat
15 swings, 55
	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.  

7 1

3 rounds:

10 squat clean jerks, 95 lbs;

30 knees to elbows.

reps	~weight				total splits ↓
movement		1	2	3
10 sq cl jerk ~95
30 kn to elb
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		pwr ratio (p/bw)