~ 8 25 ~

Skills warmup.

Workout:

5 rounds:

20 burpees;

20 OH lunge, 55 lb;

30 abmat situps

Finisher:

30 sumo deadlift highpulls, 45 lbs

30 thrusters, 45

reps	Movement        weight	1	2	3	4	5	total splits ↓
20 burpees
20 OH lunge, 55
30 abmat situps
	round splits →

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

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8 24

Skills warmup

Workout:

Rounds in 20 min:

15 wallballs, 20

15 swings, 55

Finisher

800m run

reps	Movement       weight	1	2	3	4	…	↓ total splits
15 wallball, 20
15 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.

*8 23

Skills warmup

Workout:

5 Rounds:

10 deadlifts, bodyweight

20 overhead box steps, 55lb kettlebell, 16”

Finisher

200 rope jumps

reps	Movement       weight	1	2	3	4	5	↓ total splits
10 deadlift, bw
20 OH bx stps, 55, 16”
	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 19

Thurs, 8 19

Skills warmup

Workout:

21  15  9:

OH squat, 75 on bar

OH lunge, 55 bell

Box jump, 24”

200m run

Finisher

reps	Movement       weight	1	2	3	↓ total splits
OH sq, 75
OH lunge, 55
Box jump, 24
200m run
	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 18, NASTY GIRLS

Wed,  8 18

Skills warmup

Workout: Nasty Girls

3 Rounds:

50 squats

7 muscleups

10 power hang cleans, 135

Finisher

100 doubleunders

reps	Movement       weight	1	2	3	↓ total splits
50 squats
7 muscleups
10 pwr hng clns, 135
	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.