FRIDAY 6 May 2022
APOLOGIES, NO CLASS TODAY DUE TO LOW NUMBERS (COACHES & MEMBERS XD) Enjoy the weekend! Oh yes and hoodies: https://powershack.co.za/product/powershack-hoodie-2022/ ...
THURSDAY 5 May 2022
Warm-up2x40 Singles20s Hang20s Handstand/Pike/OH Hold10 Air Squat5 Walkers20 DB Push Press (10 ps) 1x (bar)12 Hang Power clean12 Push Press12 Front Squat S&T10-8-6-4Double DB Push Press*From floor*Start light and work up to a challenging 4*Take turns as needed Workout10-8-6-4-2Squat clean + Jerk (60/40) Scaled: Power Clean + Front squat + Jerk30 Du's After Every set ...
WEDNESDAY 4 May 2022
Warm-up2x12 Side + Front Lat Raises12 PVC PT12 PVC GM12 Hanging Knee Raises12 Box Step Up WorkoutTeams of 2: 60 T2B80 Alt DB snatches100 DB box step-overs80 Alt DB snatches60 T2B *split reps as you like ...
TUESDAY 3 May 2022
Congrats to Devin and Natasha - they got hitched this weekend!!!Go enjoy yourselves, we'll keep your burpees safe for when you get back XD Warm-up2x10 Push-up10 Alt Lunge Twist10 Heel touches10 Ring rows5 Walkers 1x (Bar)10 Bent Over Row10 Deadlift S&T (20 mins)Deadlift5-5-5-5-5*Touch and go deadlift*Start light and work to a challenging set of 5 unbroken deadlifts Workout21-15-9Deadlift (100/70)Burpee Over Bar*If space is limited: Lat burpee over bar else bar facing ...
MONDAY 2 May 2022
9:30 Class today!! Warm-up 2x 12 Ring rows 12 Push-ups 12 Air Squat 12 KB Deadlift 12 KB Swing 1x(bar) 12 Hang Power Clean 12 Deadlift Workout "The Chief" 5 Rounds: AMRAP 3 Minutes 3 Power Clean 60/40 6 Push-ups 9 Air Squat 1 Minute Rest ...
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