WEDNESDAY 25 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-upAMRAP 7 Minutes10 Box Step-ups10 KB Deadlift -light10 KB Swing - light7m Double KB Farmers Walk - light Workout8 rounds for time: 3 Deadlift (100/70)6 farmers carries (1 carry = 10m to the line + 10m back)15 box jumps *Two 24-kg/16-kg kettlebells ...
TUESDAY 24 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-upAMRAP 510 Sit-ups3x 3m Bear Crawls10 Ring rows3 Walkers WorkoutAMRAP 12 Minutes:50 Weighted Sit-ups (10/7)8 handstand walks (5.5m)50 Weighted Sit-ups (10/7)8 handstand walks (5.5m)Max-rep bar muscle-ups in the time remaining *Scaling: 8 Wall walks/8 Scaled Wall Walks/8 Bear crawl 5.5mSit-up4 C2B/5 Pull-up/5 Jumping Pull-up/6 ring row - Every x reps count 1 towards your score ...
MONDAY 23 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 (AMRAP 6 Minutes)*moderate/50% pace - min 2 rounds15 Air Squat10 Thor Ext15 Calf Raises10 Supermans5 Walkers S&T + Workout (Cap 45 minutes)Back Squat *Warm up to starting weight6-5-4-3-2*@ 50%-60%-70%-80%-90%*Rest 60-90s between sets -Then Rest 2 Minutes -Then 2s Pause Squat (Pause at the bottom)3-3-3-3-3*@ 50% -Then Rest 2 Minutes -Then For time50-40-30-20-10Air SquatPush-up *Scaled: Air SquatKnee Push-up/Incline push-up ...
FRIDAY 20 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-up2x15 Ring row15 Push-up 1x30 Empty bar bench press S&TOpen Gym Workout10-9-8-7-6-5-4-3-2-1Bench press (@3/4 BW)Ring Row ...
THURSDAY 19 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 Pause Squat (2s)5 Walkers 10 Supermans10 Lat line hops (L+R=1)10 PVC OH Squat Scaled: Goblet squat - light10 PVC Sotts Press Scaled: Standing PVC Behind the neck press 1x(bar)10 Front Squat10 OH Squat S&T (15 minutes)3-3-3-3-3Thruster from rack*Work to a heavy 3 Workout21 Back Squat (Scaling: Box squat/DB Goblet Squat)21 Burpee (Scaling: Stepdown/up)15 Front Squat (Scaling: Box squat/DB Goblet Squat)15 Lat burpee over bar (Scaling: lat burpee over the line)9 OH Squat (Scaling: Box squat/DB Goblet Squat)9 Burpee + lat bar hop (Scaling: lat burpee + lat line hop)*60/40 *Lat...
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