- Power Shack Members
- RHS Strength & Conditioning
Monday 9 March (16:30/18:30 classes)
Power Shack Members
Warm-up 3x 10 Ring rows10 Lat front + side raises 2.5kg10 Alt hang DB snatch (light)10 Alt LungesThe
Day 47 RHS – S&C
RHS Strength & Conditioning
Warm-up3x 8 Ring rows 8 Push-ups 8 KB Russian Swings (light) Workout 21-15-9-7-5KB Swings (russian)H
Day 46 RHS – S&C
RHS Strength & Conditioning
Warm-up3x 100m Jog 8 Alternating lunges 8 bodyweight squat 10 Heel touches Workout Teams of 3/4:Sect
Friday 6 March (16:30/17:30 classes)
Power Shack Members
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups10s Sandbag hold from box20s Assault bike
Thursday 5 March (16:30/18:30 classes)
Power Shack Members
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.510 Snatch grip deadlift (bar)10
Wednesday 4 March (16:30/18:30 classes)
Power Shack Members
Warm-up 3 Rounds: 10 Sit-ups10 KB Deadlift (light)10 KB Swings (light) Workout 50-40-30-20-10Abmat s
Day 45 RHS – S&C
RHS Strength & Conditioning
!Today’s Stimulus: *Light weight *Moderate volumeWarm-up2x 100m Jog 8 Alternating lunges 8 Push-up
Tuesday 3 March (16:30/17:30/18:30 classes)
Power Shack Members
Warm-up 2 Rounds: 10 Alt Lunge twist10 PVC PT10 PVC GM10 Ring rows 30 Singles/doubles10 Db push pres
Monday 2 March (16:30/18:30 classes)
Power Shack Members
Warm-up 3x 10 Air squats10 Box step-ups5 Box jumps/Tuck jumps30s Max effort assault bikeThen 2x5 Wal
Day 44 RHS – S&C
RHS Strength & Conditioning
!Today’s Stimulus: *Moderate weight *High volume *GritWarm-up2x 100m Jog 8 Alternating lunges 8 Bo
Friday 27 February (only 16:30/17:30 classes)
Power Shack Members
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -ups Workout (or any alternate) 10:00 AMRAP 2-
Thursday 26 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2x10 Air squat (2s hold)10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.510 Hang cl
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