- Power Shack Members
- RHS Strength & Conditioning
Day 39 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 2 rounds 10 Bend +
Friday 13 February (only 16:30/17:30 classes)
Power Shack Members
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -ups Workout (or any alternat
Thursday 12 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2x!0 Alternating lunges10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.530 singles/
Wednesday 11 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up2 or 3 rounds10 Ring rows10 Sit-ups10 Push-ups5 Burpees WorkoutTeams of 2 (split in any way):
Tuesday 10 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up3x20s Squat hold10 Air squat5 Walkers5 burpees8 Front squat (bar)20s Handstand/Pike holdWorko
Monday 9 February (16:30/17:30/18:30 classes)
Power Shack Members
Warm-Up2x10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through10 PVC Good morning10 Push-ups1
Day 38 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Core + upper body volumeWarm-up3x 8 Sit-ups 8
Day 37 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Medium-Medium/heavy weight *Medium volume *Weight control Warm-up2 rounds 10 Be
Day 36 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Light weight *Moderate volume *Sport performance*Plenty of water before/during/
Friday 6 February (only 16:30/17:30 classes)
Power Shack Members
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -ups Workout (or any alternat
Thursday 5 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.530 singles/doubles(Bar) 10 deadl
Wednesday 4 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up2 or 3 rounds10 Ring rows10 Sit-ups10 Kipping swingsStart S&T as soon as done with warm-u
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