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...
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 ...
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