8 17, Ivan

Tues, 8 17

Skills warmup

Workout: Ivan

2 Rounds:

100 OH press, 45

100 pushups, from knees

100 ring rows, 45 deg

100 dips, from hips

(Yes, this is a sort of joke workout.  Perfect for bodybuilders however.)

Finisher

5k row

reps	Movement       weight	1	2	↓ total splits
100 OH press, 45
100 pups, knees
100 rows, 45 deg
100 dips, from hips
	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 16

*Mon, Aug 16

Skills warmup

Workout:

5 Rounds:

5 deadlift, 165

10 push press, 95

15 knees to elbows

Finisher

reps	Movement       weight	1	2	3	4	5	↓ total splits
5 dl, 165
10 pushpress, 95
15 kn to 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.

Power Grid download HERE. 

CINDY 8 13

Skills warmup

Workout:

Rounds in 20 min:

5 chinups

10 pushups

15 squats

reps	Movement       weight	1	2	3	4	…	↓ total splits
5 chins
10 pups
15 squats
	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 12

Skills warmup

Workout:

7 Rounds:

10 full cleans, 95

15 chinups

Finisher

2000m run

reps	Movement       weight	1	2	3	…	7	↓ total splits
10 cleans, 95
15 chins
	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.