8 11

Skills warmup

Workout:

5 Rounds:

20 sumo deadlift highpull, 135

15 overhead lunge, 55

Finisher

200 jump rope

reps	Movement       weight	1	2	3	4	5	↓ total splits
20 sumo dl hp, 135
15 OH lunge, 55
	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 10

Tues Aug 10

Skills warmup

Workout:

12 Rounds:

Finisher

2000m row

reps	Movement       weight	1	2	3	...	12	↓ total splits
10 chinups
10 ring dips
	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 9

Skills warmup

Workout:

Rounds in 15 minutes:

reps	Movement       weight	1	2	3	4	5	↓ total splits
10 thrusters 95
15 burpees
20 knees to elbows
25 swings, 55
	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.

Power Grid download HERE.   

8 6

Skills warmup

Workout:

21   15  9:

OH press, 95;

Ring dips

Clapping pushups.

reps	Movement       weight	21	15	9	↓ total splits
Press, 95
Ring dip
Clapping pushups
	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.