- Power Shack Members
- RHS Strength & Conditioning
MONDAY 27 November 2023
Warm-upAMRAP 610 PVC PT10 PVC GM5 PVC OH pause squat (1s)5 PVC OH Squat10 Ring Rows Then 2x (bar)8 S...
FRIDAY 24 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow descent Workout 1 21-15-9-7 Dou...
THURSDAY 23 November 2023
Warm-up2x10 ring row10 Lat Side + front raises10s Handstand/pike hold10 Deadlift (bar)10 Push press ...
WEDNESDAY 22 November 2023
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout40-30-20-10 Double...
TUESDAY 21 November 2023
Warm-up2x10 Air Squat (1 sec pause) 5 Walkers + push-ups 10 Ring Row 10 Hang power Clean (bar) 10 Fr...
MONDAY 20 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 PVC PT 10 PVC OH Squat (1s pause)8 Snatch grip Deadlift (Bar) 8 Ha...
FRIDAY 17 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow descent 10 Front + side lat rai...
THURSDAY 16 November 2023
Warm-up2x10 ring row10 Box step-ups10 Double db hang Clean (Light)10 Alt DB Snatch (Light)10 Air Squ...
WEDNESDAY 15 November 2023
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout50-40-30-20-10 Dou...
TUESDAY 14 November 2023
MONDAY 13 November 2023
Warm-up2x10 Bend + Bow5 Walkers10 Sit-ups8 Deadlift (Bar) 8 Hang Power clean (bar) 8 Front Squat (ba...
FRIDAY 10 November 2023
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow decent 10 Sit-ups Workout10-9-8...