- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 25 May 2023
Warm-upAMRAP 810 PVC PT10 PVC GM10 PVC back squat5 Walkers5 Power clean (bar)5 Front squat (bar)5 Pu...
WEDNESDAY 24 May 2023
Warm-up AMRAP 6 100m run 10 Sit-ups 10 Air squats 10 KB Deadlift (light) 10 KB Swing (light) S&T...
TUESDAY 23 May 2023
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hanging knee raises 10 Bent over row (b...
MONDAY 22 May 2023
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams 10 Sit-ups Workout Every 2:00 minute...
FRIDAY 19 May 2023
Warm-up2x10 Push-up10 Ring rows10 Air Squat 1x15 Double DB Deadlift (light)15 Double DB Power clean ...
THURSDAY 18 May 2023
Warm-upAMRAP 710 PVC PT10 PVC OH Squat10s Rope Hang10s Handstand hold/Pike hold10 KB deadlift (light...
WEDNESDAY 17 May 2023
Warm-upAMRAP 710 Air squats5 Walkers10 Hanging Knee raises/Lying leg raises10 Box step-ups Workout3 ...
TUESDAY 16 May 2023
Warm-up *Bar handling rulesAMRAP 6 5 Walker10 Push-up/Kneeling push-up/Box push-up10 Alt Lunge Twist...
MONDAY 15 May 2023
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams10 KB Deadlift10 KB Swing/Russian swi...
FRIDAY 12 May 2023
Warm-up2x10 Push-ups10 Ring Rows10 Double DB Hang Cleans (light) *Alternate S&T/workout: Any ...
THURSDAY 11 May 2023
Warm-upAMRAP 610 PVC PT10 PVC OH Squat10 PVC Snatch balance 10 DB push press p.s 10 Alt DB Hang snat...
WEDNESDAY 10 May 2023
Warm-up3x10 Russian twists10 Sit-ups5 Double KB/DB deadlifts (light) + 7m Farmers Walk S&T3 Sets...