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...
MONDAY 30 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 Alt Lunge twist5 Walkers10 Heel Touches10 PVC PT10 PVC GM10 KB Swing 1x (bar)20 Bent Over Row (Focus on squeezing shoulder blades together)20 Deadlift (Focus on squeezing shoulder blades together) S&T (25 minutes)DeadliftWork to a heavy double WorkoutFor Time42-30-18KB Swing (24/16)Alt Jumping Lunge ...
FRIDAY 27 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 Sit-ups10 Alt Russian Twists 1x3 MinutesEasy/Moderate Cal Bike WorkoutIn any order combination100 Alt V-ups100 Ring Rows100 Alt Lunges100 Push-ups ...
THURSDAY 26 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 Push-up10 Ring Rows10 Side + Front Lat Raise10 PVC PT10 PVC GM 1x12 Snatch grip deadlift12 Hang Power Snatch12 Power Snatch WorkoutComplete as many repetitions as possible in 14 minutes of: 10 snatches, weight 1Rest 1 minute10 snatches, weight 2Rest 1 minute10 snatches, weight 3Rest 1 minuteMax-rep snatches in time remaining, weight 4 *If you get caught resting less than 1 minute, 50 burpees on the spot before continuing the workout (time still runs while you burpee) - don't do it!! Weight 1: 30/25 Weight 2: 40/30 Weight 3: 50/35...
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