- Power Shack Members
- RHS Strength & Conditioning
Day 24 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport specific/endurance Warm-up3x 8 Alternating
Friday 9 January 2025 (16:30 first class)
Power Shack Members
Warm-up3 rounds 8 PVC Pass through 8 Push -ups8 Side lateral raises (2×2.5) 8 DB strict press per s
Thursday 8 January (16:30 first class)
Power Shack Members
Warm-up2x10 Heel touches10 Side to side leg swings10 Front to back leg swings20 Calf raises10 Push-u
Day 23 RHS – S&C
RHS Strength & Conditioning
Warm-up2x200m jog (easy pace)20 High knees10 Heel touches10 Side to side leg swings10 Front to back
Wednesday 7 January (16:30 first class)
Power Shack Members
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow roc
Tuesday 6 January 2026 (16:30 only class)
Power Shack Members
Warm-up1x7m + 7m shuttle run 3x10 Air Squats5 Tuck Jumps10 Ring rows10 Heel Touches WorkoutFor time:
Day 22 RHS – S&C
RHS Strength & Conditioning
Warm-up 2 rounds 20 Alternating lunges 5 Walkers 10 KB Deadlift (light) 10 KB Russian Swing (light)2
Monday 5 January 2026 (Happy new year everyone!-16:30 only class)
Power Shack Members
We’re back! Let’s do this! Warm-up 2x 5 Walkers 10 Alt Lunge twists10 Alt Hang Snatches2
Thursday 18 December (first class 16:30)
Power Shack Members
Thanks for another fantastic year everyone! This will be our last workout before the December break,
Wednesday 17 December (16:30 first class)
Tuesday 16 December (09:00 Workout)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows 10 Air squats/lunges 10 Sit-ups Workout “Bring Sally”Sq
Monday 15 December (16:30 first class)
Power Shack Members
Warm-Up10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(DB)20 Hang Power Clean (10 Per Arm
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