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. ...
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/ ...
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