- Power Shack Members
- RHS Strength & Conditioning
Monday 26 February 2024
Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A5 Walkers10 KB s...
Friday 23 February 2024
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout“Bad Karma” 50-40-30-20-10 r...
Thursday 22 February 2024
Warm-up200m run 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up110 Al...
Wednesday 21 February 2024
Warm-UpAMRAP 620 Russian twist (L+R =2)10 Hanging knee raises10 sit-ups Workout (In any order/partit...
Tuesday 20 February 2024
2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo deadlift H...
Monday 19 February 2024
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatc...
FRIDAY 15 February 2024
Warm-up3x 10 Push-ups 10 Ring rows 10 KB Deadlift 10 KB Swing WorkoutFor time:10-9-8-7-6-5-4-3-2-1 D...
THURSDAY 14 February 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (lig...
WEDNESDAY 13 February 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 10 Hanging knee raises S&T 15 minutes Work up to a max set...
TUESDAY 12 February 2023
Warm-upAMRAP 510 Bend + bow10 Box step-ups10 KB swing Intermediate/advanced: 1x (bar)10 Hang Power S...
MONDAY 12 February 2023
Warm-up2x 10 PVC PT10 PVC GM5 Walkers10 KB Deadlift 10 KB swing 10 Heel touches 1x (bar) 15 Deadlift...
FRIDAY 9 February 2023
Warm-up3x10 Ring rows10 Push-ups10s Rope hang 10 Leg assisted DB box dips (1s pause at bottom) Worko...