- Power Shack Members
- RHS Strength & Conditioning
Thursday 2 October 2025 (15:30 first class)
Power Shack Members
Warm-up3x10 Bend + Bow5 Walker + push-ups20s Pidgeon e.s 10 Supermans 10 KB deadlift WorkoutTeams of
Wednesday 1 October 2025 (16:30 first class)
Power Shack Members
Warm-up3x10 Bend + Bow10 Hanging knee raises10 PVC PT10 PVC GM10 PVC OH Squat10 Hang Power snatch (b
Tuesday 30 September 2025 (first class 16:30)
Power Shack Members
Warm-up2x 10 Front + side lat raises5 Walkers10 Heel touches10 Box step-ups20s Handstand/pike hold10
Monday 29 September 2024 (15:30 first class)
Power Shack Members
Workout Warm-Up3x30 singles/doubles 20s Squat hold10 Jumping squats10 Ring rows Workout2 Sets 6:00 A
Friday 26 September 2025 (16:30 first class)
Power Shack Members
Warm-up2x10 Push ups10 Ring Rows10 Banded pull-downs10 Banded curls Workout (Or open gym) 4 Rounds9
Thursday 25 September 2025 (15:30 first class)
Power Shack Members
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Box step-ups8 Bent over row (bar)8 Dea
Wednesday 24 September 2025 (09:30 – Heritage day workout)
Power Shack Members
Warm-up3x10 Sit-ups10 Push-ups10 Ball-slams10s Squat hold Workout30 BurpeeThen15-15-15V-upsBall slam
Tuesday 23 September 2025 (first class 15:30)
Power Shack Members
Warm-up2x 10 Ring Rows 10s Squat hold 10 Air Squat20s Dead Hang 5 Walkers10 KB Russian swings8 Hang
Monday 22 September 2024 (16:30 first class)
Power Shack Members
Workout Warm-Up3x30 singles/doubles10 Hanging knee raises10 DB push press p.a10 Ring rows10 Alt Lung
Friday 19 September 2025 (No classes today)
Thursday 18 September 2025 (16:30 first class)
Power Shack Members
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Jumping squat10 Hang Power clean (bar)
Wednesday 17 September 2025 (16:30 first class)
Power Shack Members
Warm-up2x200m jog 10 Sit-ups10 Calf raises10 Heel touches10 Hang Power snatch (bar)10 OH Squat (bar/
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