WEDNESDAY 18 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 Squat hold20s Dead hang20s Handstand/Pike Hold10 Hanging knee raises Workout (Cap 35 minutes)Accumulate3 Minutes KB farmers hold 2x24/2x16 - break = 10 KB Swings3 Minutes Dead Hang/Ring row hang hold - break = 10 Pull-ups/Ring Rows3 Minutes Hanging knee raise hold Scaling:60 sit-ups - Break = 10 V-ups, Sit-ups a break means resting more than 1 second3 Minutes Wall sit (15/10 Ball) - Break = 10 Jumping Squats3 Minutes OH Hold (15/10 Ball) - Break = 10 ground 2 overhead 2 ground (med-ball) *In any order*Scaling: 2...
TUESDAY 17 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-up2x30 Singles10 Alt Lunge Twist10 Thor Ext10 Bend + Bow10 Ring Rows10 Pike Push-up/Sitting press30s Pidgeon (L)30s Pidgeon (R) 1x12 Pause Deadlift12 Deadlift12 Bent Over Row12 Push Press S&T 3-3-3-3Pause deadlift (1s below the knee)After each set rest exactly 20sThen5 Touch and go deadlift *Warm up to starting weight*work up to a heavy set Workout2 Rounds30 Double-Unders5 Strict HSPU10 Bent-over Row (40/30)*Bent over rows have to be unbroken - break = 10 Alt Jumping lunges Then 2 Rounds30 Double-Unders5 Strict HSPU10 Deadlifts (80/60)*Deadlifts have to be unbroken - break = 10 Alt Jumping...
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. ...
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