- Power Shack Members
- RHS Strength & Conditioning
Friday 7 February 2025
Power Shack Members
Warm-up2x10 Push-up10 Ring rows 10 Bend + bowS&T Open GymWorkout21-15-9 Deadlift (100/70)Cal bik
Thursday 6 February 2025
Power Shack Members
Warm-up 2x 10 Bend and bow 10 Air Squat 10 heel touchesEmpty bar:8 Deadlift 8 Hang power clean 8 Fro
Wednesday 5 February 2025 (16:30 first class)
Power Shack Members
Warm-upAMRAP 7 200m run10 Sit-ups 10 Bend + Bow 10 Ring rows 5 Walkers + Push-up Workout“Magic
Tuesday 4 February 2025
Power Shack Members
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers10 Hang power clean (bar) 20 Singles/
Monday 3 February 2025
Power Shack Members
Warm-up 2 rounds 10 Air squats 5 Walkers 10 Box step-ups 10 Hanging knee raises 10 KB Russian Swing
Friday 31 January 2025
Power Shack Members
Warm-up2x10 Push-up10 Ring rows 10 Bend + bow Workout21-15-9 DB Box DipsDB Hang Power Cleans20-20-20
Thursday 30 January 2025
Power Shack Members
Warm-up 2x 20 Singles/Doubles 10 Bend and bow 10 Air Squat 5 Burpees 10 heel touches 10 DB Alt ang p
Wednesday 29 January 2025 (16:30 first class)
Power Shack Members
Warm-upAMRAP 710 Sit-ups 10 Bend + Bow 10 Ring rows 5 Walkers + Push-up Workout21-15-9-15-21 HR Push
Tuesday 28 January 2025
Power Shack Members
Warm-up2 rounds 8 PVC Pass through8 PVC good mornings 8 Walkers 10s Rope hang10 Hang power clean (ba
Monday 27 January 2025
Power Shack Members
Warm-up 2 rounds 10 Air squats 5 Walkers 10 KB Russian Swing (light)20s Pidgeon stretch each side S&
Thursday 30 January 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Moderate weight *High volume *Sport specific/enduranceWarm-up3x 8 Alternating l
Tuesday 28 January 2025 (RHS) (14:30, 17:30)
RHS Strength & Conditioning
Today’s Stimulus: *Medium/Heavy weight *Medium volume *Metabolic conditioning/sport specific Warm-
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