FRIDAY 3 June 2022
Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/ First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account! Warm-up3x12 Ring rows12 Push-Ups6 Chin Ups/Banded chin-up/jumping/box S&T5 RoundsWeighted chin Up -Medball/Weight Belt/KB*Work up to a heavy 5*Scaled Banded chin-up/Unweighted chin-up/jumping/box WorkoutTeams of 2:Trailer Tractor - Once partner A is done with a movement Partner B has to start immediately 5 Rounds7 bench press (@Bodyweight)14 Behind the head dumbbell tricep extension (20/15) - Squeeze elbows together21 Banded tricep pushdowns ...
THURSDAY 2 June 2022
Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/ First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account! Warm-up2x30s Squat hold10 Jumping Squat10 Ball Slams8 Ball Thruster 2x(Bar)10 front squat10 Push Press5 Thrusters WorkoutEvery 2 minutes:Round 1: 25 Wall ballsRound 2: 30 Wall BallsRound 3: …*add 5 wall balls every 2 minutes until you fail to complete the required reps in the 2-minute interval. Then Immediately after your last interval:6 Minute Cap (That's 3 intervals):Work to a 1 rep max cluster (Scaled Power clean + thruster) *If you get caught going over your cap, 50 Burpees for time ;) yup, I'm serious. *Score 1 = number of wall balls completed*Score...
WEDNESDAY 1 June 2022
Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/ First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account! Warm-up2x20 Box Step Ups10 PVC PT10 PVC GM10 PVC OH Squat10 PVC Sotts Press10 Burpees WorkoutFor Time:1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs10-9-8-7-6-5-4-3-2-1 Hang Power Snatch *Barbell: 40/30 Scaled: Up-down box step overOverhead box squat/Front squat/goblet squat ...
TUESDAY 31 May 2022
Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/ First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account! Warm-up3x40 Singles10 Sit-ups10 Air Squats20 DB Push Press (10 ps)20 DB Alt Hang Power clean (10 ps) Workout“Five Minute Major”AMRAP 5:Buy-In: 50 Double Unders Max Rounds With Time Remaining:12 Toes to Bar12 Dumbbell Front Squats (20/15)’s *Scaling: 100 Singles/Plate hops - reduce to 80 for further scalingK2E/Knee raisesGoblet Squats [Rest 5 Minutes] AMRAP 5:Buy-In: 50 Double Unders Max Rounds With Time Remaining:9 Toes to Bar9 Dumbbell Thrusters (20/15)’s *Scaling: 100 Singles/Plate hops - reduce to 80 for further scalingK2E/Knee raisesSingle DB Thruster [Rest 5 Minutes] AMRAP 5:Buy-In: 50 Double Unders Max Rounds With Time Remaining:6 Toes...
MONDAY 30 May 2022
Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/ First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account! Warm-up2x10 Alt Lunge twist5 Walkers10 Heel Touches10 PVC PT10 PVC GM10 KB Swing 1x (bar)20 Bent Over Row (Focus on squeezing shoulder blades together)20 Deadlift (Focus on squeezing shoulder blades together) S&T (25 minutes)DeadliftWork to a heavy double WorkoutFor Time42-30-18KB Swing (24/16)Alt Jumping Lunge ...
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