FRIDAY 8 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x20 Alt Lunges10 Push-up10 Box Dips10 box Step-ups S&TOpen Gym (15 mins) Workout3 Rounds*DB=M:15/12.5/10 F:12.5/10/7*BB=M:25/22.5/20 F:20/17.5/15*Adjust as needed but have a steady decrease in weight for each round 15 DB FlyInto15 DB Hex Press Rest 90s 15 BB Skull CrusherInto15 BB Close Grip Bench Rest 90s 15 DB Curl (full curl)Into15 Banded Hammer Curl Rest 90s 15 Weighted Step Up (L) - Keep foot on boxInto15 Unweighted Split squat (L) Rest 90s 15 Weighted Step Up (R)- Keep foot on boxInto15 Unweighted Split squat (R) Rest to recovery after each round ...
THURSDAY 7 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Pause Squat (2s)10 Calf Raises10 Lat Line Hops (L+R=1)10 Heel touches10 PVC PT10 PVC OH Squat10 PVC Sotts Press20 DB Push Press (10ps) 1x20 DB Hang Power Snatch (Light - 10ps)15 BB Hang Power Snatch (empty bar) Workout36 DB Hang power snatches (balance arms) (15/10)18 DB OH Squat (9 per arm)/DB Goblet Squat18 Lat DB Hops (L+R=1) 28 DB Power snatches (balance arms) (20/15)14 DB OH Squat (7 per arm)/DB Goblet Squat14 Lat DB Hops (L+R=1) 20 BB Hang Power Snatches (45/35)10 BB OH Squat10 Lat BB Hops (L+R=1) 12 BB Power Snatches (50/40)6 BB...
WEDNESDAY 6 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up1x30s Squat Hold30s Handstand Hold30s Plank30s Pidgeon (each side) 2x10 Air Squat10 Ring rows10 Sit-ups WorkoutTeams of 2:One working at a time, swap as needed:*Choose the order of movements as a team - once you start a movement you have to finish it before moving on 80 C2B Other Partner: Farmers Hold (2x20/2x15)80 HSPU Other Partner: OH Hold (2x20/2x15)80 Air Squat Other Partner: Wall Sit (1x20/1x15)80 Alt V-ups-L+R=1 Other Partner: Plank ...
TUESDAY 5 APRIL 2022
Congrats to Koba and Martin for destroying the lat hold! Weekly Challenge: 1 Lap around the school for time (1.1 ish km) Warm-up 2x 10 Push-up 10 Sit-ups 10 Air squat 10 Thor Ext 10 PVC PT 10 PVC GM 1x (Bar) 15 Hang Power clean 15 Front Squat 15 Push Press S&T Work up to a heavy/max complex (20 mins): Clean (Power/Squat) Jerk Front squat Workout 21 Abmat sit-ups 15 HR Push-ups 9 Squat Clean (60/40) 15 Abmat sit-ups 12 HR Push-ups 7 Squat Clean (60/40) 12 Abmat sit-ups 9 HR Push-ups5 Squat Clean (60/40) 12 Abmat Sit-ups ...
MONDAY 4 APRIL 2022
Warm-up 2x 10 Push-up 10 Air squat 10 Ball Slam 10 KB Swing Workout 10-8-6-4-6-8-10 KB Swing Burpee 4-6-8-10-8-6-4 Ball Slam Reverse Burpee Warm-up ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168