- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 17 August 2023
Warm-up2x20s Squat Hold10 Jumping Squat10 Hanging knee raises10 Box step Ups5 Walkers10 Hang Power c...
WEDNESDAY 16 August 2023
Warm-upAMRAP 810 PVC PT10 PVC GM20s Handstand hold10 Ball slam (light)10 Medball squat (light)7m Bea...
TUESDAY 15 August 2023
Warm-upAMRAP 8200m Jog10 Ring Rows10 PVC PT10 PVC OH Squat10 DB Box Dips (leg assisted)10 DB Alt Han...
MONDAY 14 August 2023
Warm-up2x10 bend + bow5 Walker10 Heel touches10 Air squat10 Alt lunge Twist20 Alt DB Hang Clean + Je...
FRIDAY 11 August 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 Alt DB Hang clean+ Open Gym warm-up S&T Open Gym WorkoutAM...
THURSDAY 10 August 2023
Warm-up 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 10 Ring rows 8 Thor Ext 5 Walkers + Push-up ...
WEDNESDAY 9 August 2023
Warm-upAMRAP 7 10 Air squats 10 Sit-ups10 Hanging knee raises10 push-ups Workout21-15-9-7 Jumping Sq...
TUESDAY 8 August 2023
Warm-upAMRAP 6 10 PVC PT10 bend and bow10 KB Deadlift10 KB Swing 10 Push Press (bar) Then 3 sets of ...
MONDAY 7 August 2023
warm-upAMRAP 610 Air squats10 Ring rows8 Hang power clean (bar)8 Front squat (bar) 8 Push press (bar...
FRIDAY 4 August 2023
Warm-up3x 10 Push-ups 10 Ring rows 10 DB Bench press (Light) Workout30-20-10 DB Renegade row (L+R=2)...
THURSDAY 3 August 2023
Warm-up200m run 3x10 PVC PT10 PVC GM20s Squat hold 10 Air squat 8 Thor Ext 5 Walkers + Push-up110 Al...
WEDNESDAY 2 August 2023
Warm-upAMRAP 7 10 Sit-ups10 Ball slams10 push-ups S&T 3 sets Max T2B Rest 90s between sets Worko...