MONDAY 18 APRIL 2022
9:30 AM session today. Let's burn off those weekend calories! Warm-up3x10 Air Squat10 Thor Ext10 Alt Lunge Twist5 Walkers + Extra push-up20 DB Push Press (10 p.s)20 DB Hang Snatch (10 p.s) WorkoutTeams of 2:Buy In:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) 8 Rounds For Time (One working at a time)20 Double DB Deadlift20 Alt Double DB Push Press (Off hand stays in front rack)*Alternate working partner every 10 reps Cash-out:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) ...
FRIDAY 15 APRIL 2022
No class today, enjoy your long weekend! *Depending on interest we might have a quick morning workout on Monday. We'll communicate details over the weekend. ...
THURSDAY 14 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Alt Lunges10 S2S Leg Swings (each side)10 KB deadlift10 KB Swing10 Heel Touches40s Pidgeon (each side) 1x30 DB Push Press (15 ps)30 DB Hang Power Clean (15 ps)15 Deadlift15 Pause Deadlift (1s under the knee) Workout6 Rounds (Tractor-Trailer)12 Deadlifts 90/659 Double DB Hang Power Clean (2x20/2x15)6 S2O (50/35) *Tractor-trailer: Partner A starts and Partner B follows*Alternate starting partners every round ...
WEDNESDAY 13 APRIL 2022
Warm-up2x10 Push-ups10 Alt Lunges10 Box Step-ups10 Sit-ups10 Heel Touches20 Calf Raises20 High Knees20 Butt Kicks S&T1K run Workout3 Rounds40s: Max Box Jumps20s Rest40s: Max Push-Ups20s Rest40s: Max Alt Lunges20s Rest40s: Max Sit-ups20s Rest40s: Max Ball-slams20s Rest ...
TUESDAY 12 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Sit-ups10 Supermans10 Alt Lunge Twist10 Thor Ext10 PVC PT10 PVC OH Squat10 PVC Sotts Press 1x12 Hang Power Snatch12 OH Squat12 Snatch Balance S&T25 MinutesWork up to a Heavy/Max Snatch (Power or Squat) Workout For Time12 - 10 - 8 - 6 - 4 - 2Overhead Squats (40%-50%-60%-70%-80%)12 - 14 - 16 - 18 - 20Toes to Bar *Reference weights only!*You can scale down to 20%-25%-.. for example - see if you can have consistent jumps ending in a challenging but doable set of 2.*Work from the rack if needed.*Squat snatch for first rep is allowed. ...
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