8 5

Skills warmup

Workout:

5 Rounds:

5 muscleups;

10 swings, 55;

15 box jumps, 24

reps	Movement       weight	1	2	3	4	5	↓ total splits
5 m ups
10 swings, 55
15 bx jmps, 24
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (watts/bw)

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8 4

Skills warmup

Workout:

21  15  9  twice:

Deadlift, 135;

Ring dips;

Knees to elbows.

Finisher

Heavy squat hold

reps	Movement       weight	21	15	9	21	15	9	↓ total splits
DL, 135
Ring dip
Kn- elb
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.

8 3

Skills warmup

Workout:

6 Rounds:

10 thrusters, 95

10 chins –

on the minute.

Finisher

200 row pulls

reps	Movement       weight	1	2	3	…	6	↓ total splits
10 thrusts, 95
10 chinups
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.

8 2

Skills warmup.

Workout:

5 rounds:

3 military press;

5 push press;

7 push jerk – all 65 lbs;

100m run.

reps	Movement        weight	1	2	3	4	5	total splits ↓
3 mil press, 65
5 push press,
7 push jerk
100m 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.

Power Grid download HERE.