7 21

Skills warmup.

Workout:

3 rounds:

400m run

10 heavy deadlifts

100 row pulls

20 strict chinups.

reps	Movement        weight	1	2	3	total splits ↓
400m run
10 deadlift, heavy
100 row pulls
20 chinups
	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 20

 

Skills warmup.

Workout:

21  15  9:

squat to box jump, 20 inches
overhead squat, 95
overhead lunge, 55

Finisher:

50 tuck jumps
50 double unders

reps	Movement        weight	21	15	9	x	total splits ↓
sq to bx j,  20
OH sq, 95
OH lunge, 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 19

 

Skills warmup.

Workout:

4 rounds:

20 burpees

20 swings

20 double unders

Finisher:

200 row pulls

reps	Movement        weight	1	2	3	4	total splits ↓
20  burpee
20 swing, 55
20 double unders
	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. 

7 16

Skills warmup.

Workout:

4 rounds:

15 swings, 55lbs, 30 sec rest; then

20 wallball, 30 sec rest; then

15 knees to elbows, 30 sec rest; repeat.

Finisher:

Abmat situps in one minute.

reps	Movement        weight	1	2	3	4	total splits ↓
15 swings, 55
20 wallball, 20
15 kn-elb
	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 15

2 rounds:

200 jump ropes,

100m run,

100 row pulls,

15 knees to elbows.

reps	~weight
movement		1	2	splits   ↓
200 jumps
100m run
100 rows
15 kn-elb
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		pwr ratio (p/bw)