- Power Shack Members
- RHS Strength & Conditioning
TUESDAY 24 October 2023
Warm-up3x 10 PVT PT 10 PVC GM5 Walkers + push up 10 Ring rows 10 Hang power snatch (bar) 15s Handsta...
MONDAY 23 October 2023
Warm-upAMRAP 720 Singles/Doubles 10 Air squat 10s Squat hold 10 Thor Ext 10 Ring rows S&TDeadlif...
FRIDAY 20 October 2023
Warm-up 3x 10 Push-up 10 Ring rows 10 Double DB hammer curl (light) 10 Double DB Bench (light) Worko...
THURSDAY 19 October 2023
Warm-up AMRAP 8 10 Bend + Bow 10 PVC PT 10 PVC GM 10 Front + Side Lat raises 5 Walkers 8 Snatch grip...
WEDNESDAY 18 October 2023
Warm-upAMRAP 610s Squat hold10 Bend + Bow10 Sit-up10 UW Russian Twist S&T 4 sets of 5 per hand W...
TUESDAY 17 October 2023
Warm-upAMRAP 7 20 singles/doubles 10 PVT PT 10 PVC GM10 Air squat5 Walkers20s Pidgeon e.s8 Hang powe...
MONDAY 16 October 2023
Warm-up200m jogAMRAP 710 Alt Lunge Twist 10 Bend + bow5 walker10 Alt DB Hang Clean + Jerk (light)10 ...
FRIDAY 13 October 2023
Warm-up 3x 10s Rope hang 10 Ring rows 20s Handstand/pike hold 10 Double KB Deadlift (light) 10 Push-...
THURSDAY 12 October 2023
Warm-up AMRAP 8 8 Walkers 8 Bend + bow 8 Front + side lat raises 8 Deadlifts 8 Hang power clean 8 Fr...
WEDNESDAY 11 October 2023
Warm-upAMRAP 610 Air Squat (1s hold)10 Bend + Bow10 Sit-up10 UW Russian Twist10s Alt Battle rope Wor...
TUESDAY 10 October 2023
Warm-up3x10s Squat hold10 Air squat10 Side to side leg swings e.s5 Walkers20s Pidgeon e.s Empty bar2...
MONDAY 9 October 2023
Warm-up200m jogAMRAP 710 Alt Lunge10 Bend + bow5 walker10 Box step-ups10 Alt Hang Power snatch (ligh...