WEDNESDAY 11 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 Hang10 Ring Rows10 Unweighted Russian twist10 Sit-ups20s Plank S&T3 SetsMax unbroken T2B/K2E/KR/Lying Leg Raises*Rest as needed between sets*Score is your LOWEST rep set Workout3 Rounds20s Max Rep Russian Twists (15/10 Medball)10s Rest20s Max Rep Alt V-Ups10s Rest20s Max Rep Mountain climbers10s Rest20s Max Rep Sit-ups (15/10 Medball)10s Rest *Score is your LOWEST rep set of each movement summed ...
TUESDAY 10 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 Air Squat10 Thor Ext10 Ring Rows5 Walkers30s Squat Hold30s Pidgeon (L)30s Pidgeon (R) 1x (Bar)12 Front Squat12 Push Press6 Thruster S&T *Move through the work with a consistent pace - we've got lot's to do don't rest too much!Front Squat6-5-4-3*Work to a heavy 3 Then Front Squat10-10-10*50% of what you ended on your last set of 3 Workout100 empty barbell thrusters for time ...
MONDAY 9 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 Air Squat20s Squat Hold10 PVC PT10 PVC GM10 KB Deadlift10 KB Swing WorkoutEMOM 20Minutes 1-1016 Ball Slams (even)16 Goblet Squats (odd) Minutes 11-2012 KB Swings (even)12 KB Sumo Deadlift High Pull (odd) *If you fail to perform the work in one minute do the next round with 1 less rep - scale so that you can complete the required work https://www.youtube.com/watch?v=oIW-NUBdFVM ...
FRIDAY 6 May 2022
APOLOGIES, NO CLASS TODAY DUE TO LOW NUMBERS (COACHES & MEMBERS XD) Enjoy the weekend! Oh yes and hoodies: https://powershack.co.za/product/powershack-hoodie-2022/ ...
THURSDAY 5 May 2022
Warm-up2x40 Singles20s Hang20s Handstand/Pike/OH Hold10 Air Squat5 Walkers20 DB Push Press (10 ps) 1x (bar)12 Hang Power clean12 Push Press12 Front Squat S&T10-8-6-4Double DB Push Press*From floor*Start light and work up to a challenging 4*Take turns as needed Workout10-8-6-4-2Squat clean + Jerk (60/40) Scaled: Power Clean + Front squat + Jerk30 Du's After Every set ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245