MONDAY 16 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-up3x10 Box Step-ups10 Ring Rows10 PVC PT10 PVC GM 1x (bar)12 Snatch grip Deadlift12 Hang Power Snatch Workout“Snake Eyes”AMRAP 12:3 Power Snatches (40/30)3 Chest to Bar Pull-ups3 Box Jumps6 Power Snatches (40/30)6 Chest to Bar Pull-ups6 Box Jumps…*Add 3 Reps Each Round *Option 2:Bottom-up: Box jump, then C2B, then Power snatch *Option 3:2 Alt DB Power snatch2 Pull-up/Ring row2 Alt Box Step-up/Heigh adjusted step-up*Add 2 Reps Each Round ...
FRIDAY 13 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 Ring rows10 Push-ups10 KB Swing S&TOpen Gym (15 mins) Workout7 Rounds14 Alt KB hang Cleans (24/16) (scale with lighter KB/DB7 Strict pull-ups (scale with kipping, jumping, ring rows etc)7 Push-up *Every time you break a movement - 7 Hanging KB High Pulls ...
THURSDAY 12 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-up 5 Minute AMRAP (go for at least 2 rounds at a moderate/easy pace)10 Alt Lunges10 Push-ups10 Ring Rows Then 1x (bar)12 Deadlift12 Hang Power Clean12 Alt Front Rack Lunges12 Push Press Workout"Curtis P" 100 Curtis P's (50/35)*One "Curtis P" complex is comprised of one Power Clean, one front rack Lunge (each leg), and one Push Press. ...
WEDNESDAY 11 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-up2x20s Hang10 Ring Rows10 Unweighted Russian twist10 Sit-ups20s Plank S&T3 SetsMax unbroken T2B/K2E/KR/Lying Leg Raises*Rest as needed between sets*Score is your LOWEST rep set Workout3 Rounds20s Max Rep Russian Twists (15/10 Medball)10s Rest20s Max Rep Alt V-Ups10s Rest20s Max Rep Mountain climbers10s Rest20s Max Rep Sit-ups (15/10 Medball)10s Rest *Score is your LOWEST rep set of each movement summed ...
TUESDAY 10 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 Air Squat10 Thor Ext10 Ring Rows5 Walkers30s Squat Hold30s Pidgeon (L)30s Pidgeon (R) 1x (Bar)12 Front Squat12 Push Press6 Thruster S&T *Move through the work with a consistent pace - we've got lot's to do don't rest too much!Front Squat6-5-4-3*Work to a heavy 3 Then Front Squat10-10-10*50% of what you ended on your last set of 3 Workout100 empty barbell thrusters for time ...
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