WEDNESDAY 8 June 2022
Warm-Up2x10 Air squat10 Sit-ups10 ball Slams10 Lat Line Hops (L+R =1) WorkoutE4MOM (16 mins = 4 rounds)8 Medball clean8 Medball situps Scaling: sit-ups8 Ball slams (15/10)8 Lat medball hops (L+R =1) Scaling: Lat line hops 10/7*Reverse order of movements every round ...
TUESDAY 7 June 2022
Warm-upAMRAP 7 mins10 Lat front + side raise10 PVC PT5 Walkers5 Pike Push-ups10 Ring rows S&T (15min)Work on:Handstand hold*Freestanding/From wallOR*Wall walks into an assisted handstand holdOR*Pike Hold - work on getting as close to 90 degrees as you canOR*Sitting press - work up in weight get to a challenging set of 6 reps Workout"Max"AMRAP 123 Ring MU Scaling:3 Bar MU/5 C2B/6 PU Variation (ring row, jumping etc)4 Strict hspu Scaling: 6 HSPU/7 Pike Push-up/7 Sitting DB Press5 Box jump over Scaling: 5Box step-over/Height adjusted box step over (Lateral or facing)6 KB Swing Scaling: 6 Russian swing ...
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...
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