- Power Shack Members
- RHS Strength & Conditioning
MONDAY 4 September 2023
Warm-upAMRAP 610 PVC PT10 PVC GM10 Push-up10 Alt Lunge20s Handstand hold10 Alt DB Hang Snatch Workou...
FRIDAY 1 September 2023
Warm-up 2x 33m Sled walk (empty sled) 3x 10 Double DB Hammer curl (light) 10 Ring Rows 10 Alt Lunge ...
THURSDAY 31 August 2023
Warm-up2x 10 push-up 10 Supermans 10 ring row 10 Bend + bow S&T Accumulate: 1:30 dead hang 1:30 ...
WEDNESDAY 30 August 2023
Warm-up200m run AMRAP 610 Front + side lat raises (2.5/1.5)20s Handstand/pike/ plate OH hold10 Ring ...
TUESDAY 29 August 2023
Warm-up2x10 PVC GM 10 PVC Back squat (1st round – 1second pause. 2nd round – no pause) 1...
MONDAY 28 August 2023
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 Air squat 10 KB deadlift 10 KB Swing Worko...
FRIDAY 25 August 2023
Option 1: Warm-up3x10 Ring Row10 Push-up10 Alt DB Bench Press S&T 5×4 Bench press work to a...
THURSDAY 24 August 2023
Warm-up2x 10 PVC PT 10 PVC GM20s Squat Hold10 Jumping Squat5 Walkers10 Hang power snatch (bar) 10 Fr...
WEDNESDAY 23 August 2023
Warm-upAMRAP 610 Sit-up10 Ball slam (light)10 Medball squat (light)20 Russian twist S&T3 Sets Of...
TUESDAY 22 August 2023
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Ring rows 10 push up 10 Air squat 20s Pidgeon (e.s) Then 10 hang...
MONDAY 21 August 2023
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 hanging knee raises 10 KB deadlift 10 KB S...
FRIDAY 18 August 2023
Warm-upAMRAP 610 Ring Row10 Push-up10 Alt DB Bench Press10 Double DB Bent over row Workout3x20 Alt K...