WEDNESDAY 20 APRIL 2022
Warm-up2x10 Push-ups10 Sit-ups10 Russian twist (unweighted L+R=1)30s Upright Plank Workout4 Rounds10 Sitting Pikes (legs over DB) (L+R=1)10 Russian twist (L+R=1)10 DB Pull-through (L+R=1) Buy-Out: 4 minutes Plank Hold*Perform a penalty for each break or rest from Plank: -1st Break: 5 Push-ups -2nd Break: 10 Push-ups -3rd Break + every break after: 15 Push-ups ...
TUESDAY 19 APRIL 2022
Warm-up2x40 Singles10 Pause Squat (1s)10 Thor Ext10 Sit-up10 PVC PT10 PVC GM 1x (bar)12 Hang Power Clean12 Front Squat12 Push Press S&T (20 minutes)Work to a Heavy/Max:Clean & Jerk Workout3 Rounds10 Back Squat (40-50-60/30-35-40 *weight increases each round)20 Weighted Sit-ups (10/7)30 Double Unders (x3 Singles/x3 Plate hops) *Back squat: clean from the floor, receive with head up and soft knees - scaled: work from the rack ...
MONDAY 18 APRIL 2022
9:30 AM session today. Let's burn off those weekend calories! Warm-up3x10 Air Squat10 Thor Ext10 Alt Lunge Twist5 Walkers + Extra push-up20 DB Push Press (10 p.s)20 DB Hang Snatch (10 p.s) WorkoutTeams of 2:Buy In:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) 8 Rounds For Time (One working at a time)20 Double DB Deadlift20 Alt Double DB Push Press (Off hand stays in front rack)*Alternate working partner every 10 reps Cash-out:20 Alternating Single Arm Devil Press to Thruster (each - working at the same time) ...
FRIDAY 15 APRIL 2022
No class today, enjoy your long weekend! *Depending on interest we might have a quick morning workout on Monday. We'll communicate details over the weekend. ...
THURSDAY 14 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Alt Lunges10 S2S Leg Swings (each side)10 KB deadlift10 KB Swing10 Heel Touches40s Pidgeon (each side) 1x30 DB Push Press (15 ps)30 DB Hang Power Clean (15 ps)15 Deadlift15 Pause Deadlift (1s under the knee) Workout6 Rounds (Tractor-Trailer)12 Deadlifts 90/659 Double DB Hang Power Clean (2x20/2x15)6 S2O (50/35) *Tractor-trailer: Partner A starts and Partner B follows*Alternate starting partners every round ...
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