- Power Shack Members
- RHS Strength & Conditioning
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
Day 21 RHS – S&C
RHS Strength & Conditioning
* Well done on the progress. REST, EAT and enjoy the break! Today’s Stimulus: *Moderate weight *Hi
Day 20 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *light weight *Moderate volume *Muscle volume Warm-up3 rounds 8 Push -ups8 Ring
Day 19 RHS – S&C
RHS Strength & Conditioning
Today’s Stimulus: *Heavy weight *Moderate volume *Strength building Warm-up 3 rounds 10 Bend + Bow
Friday 12 December 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Push ups10 Ring Rows 10 Air squats 10 Sit-ups Workout (Or open gym) “Bring Sally&#
Thursday 11 December 2025 (first class 16:30)
Power Shack Members
Warm-up3x 5 Walkers10 Supermans10 Ring rows 8 KB Deadlift10 Push-ups10 Hanging knee raises Workout 1
Wednesday 10 December 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow5 Walker 10 Ring rows10 Air squat (2s pause)10 Lateral line hops (L+R =1) Work
Tuesday 9 December 2025 (16:30 first class)
Power Shack Members
Warm-up3x 10 PVC PT10 PVC GM10 Bend + Bow 10 Sit-ups 5 Walker + push-up 10 Box step-ups Workout 20 B
Monday 8 December 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + bow 10 Ring Rows5 Walkers8 Front squat (bar)8 Push press (bar)4 Thrusters (bar) S
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