MONDAY 6 June 2022
Warm-upAMRAP 510 Air Squat8 Thor Ext10 Supermans8 Ring Rows Directly Into200m RunThen2 Rounds (Unbroken - bar)8 Front Squat+8 Push Press+4 Thrusters Scaling: Break sets but don't rest more than 10 seconds. S&T (20 mins)Work to a:1 RM Back Squat*Start slow and warm-up using a few sets. Workout (cap 25 minutes) Buy In:27 Front squat Then 21 Cleans21 ThrustersRun 200m15 Cleans15 thrustersRun 150m9 Cleans9 ThrustersRun 100m *40/50 ...
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...
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