- Power Shack Members
- RHS Strength & Conditioning
Tuesday 3 February (only 16:30/18:30 classes)
Power Shack Members
Warm-up3x20s Squat hold10 Air squat5 Walkers5 burpeesThen2xBar8 Front squat8 Push press4 thrustersWo
Monday 2 February (15:30/16:30/17:30/18:30 classes)
Power Shack Members
Warm-Up2x10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through10 PVC Good morning10 Push-ups1
Day 35 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *Moderate volume *Sport performance Warm-up 3 rounds 10 Box ste
Day 34 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *CoreWarm-up2x 20S Squat hold10 Air squat 10 Sit-u
Day 33 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Medium weight *High volume *Metabolic conditioning/sport specific Warm-up2 roun
Friday 29 January 2025 (16:30 first class)
Power Shack Members
Warm-up3 rounds 15 Banded pull -aparts15 ring rows15 Air squats15 Push -ups10s Sandbag hold from flo
Thursday 28 January (15:30/16:30/17:30/18:30 classes)
Power Shack Members
Warm-up 2x10 PVC PT10 PVC GM10 Ring rows10 Lateral raises 2×2.530 singles/doubles(Bar) 10 Snatc
Wednesday 28 January (only 16:30/18:30 classes)
Power Shack Members
Warm-up3x20 Calf raises10 Push-up5 Tuck jumps10 Sit-ups WorkoutAMRAP 15 Minutes10 Box Jumps10 V-ups1
Tuesday 27 January (only 16:30/18:30 classes)
Power Shack Members
Warm-up3x30 Singles/doubles10 Ring Rows 10 KB Deadlift10 KB Swing 10 Sit-ups S&TBack squat 3-3-3
Monday 26 January (only 16:30/18:30 classes)
Power Shack Members
Warm-Up10 Ring rows 10 Bend + Bow10 Heel Touches10 PVC Pass-Through5 Burpees (Bar)8 Deadlift8 hang p
Day 32 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-upAMRAP 5minutes (mo
Day 31 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Medium/Heavy weight *Medium volume *Metabolic conditioning/sport specific Warm-
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