- Power Shack Members
- RHS Strength & Conditioning
FRIDAY 21 April 2023
Warm-upAMRAP610 Push-ups10s Rope Hang10 Ring Rows10 Empty bar benchWorkout10 Rounds1 Rope Climb3 Ben...
THURSDAY 20 April 2023
Warm-upAMRAP 810 PVC GM10 PVC OH squat10 PVC Back Rack Alt Lunge5 Walkers10 Ring rows10 Hang power c...
WEDNESDAY 19 April 2023
Warm-upAMRAP 610 Front + side lat raises10 Sit-up20 Russian twist10 Alt DB hang snatch (light) S&...
TUESDAY 18 April 2023
Warm-up3x30 singles10 PVC PT10 PVC GM20s Handstand hold 2x (bar)10 Deadlift10 Hang Power Clean10 Pus...
MONDAY 17 April 2023
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squ...
FRIDAY 14 April 2023
Alt: any missed/benchmark workoutWarm-up3x10 Double kb deadlift (light)10 banded pull down10 Bench p...
THURSDAY 13 April 2023
Warm-upAMRAP 710 air squats10 PVC PT10 PVC GM10 PVC OH Squat S&TEvery 2:00 minutes, 6 Sets1 Powe...
WEDNESDAY 12 April 2023
Warm-upAMRAP 730 Singles10 Push-ups10 Sit-ups20 Alt DB Hang Clean + jerk (light) Workout“Queens Pa...
TUESDAY 11 April 2023
Warm-upAMRAP 710 Alt lunge twist10 Ring rows10 Heel touches10 Thor ext10 Empty bar deadlift Then wor...
MONDAY 10 April 2023
Warm-up TBD Workout 4 Rounds (with a Partner) for Time20 Synchronized Burpees20 Synchronized Pull-Up...
FRIDAY 7 April 2023 (9AM Holiday Session!!)
Alt workout: Any missed or benchmark workout Warm-up3x10 Push-up10 Alternating DB curl (light)10 Ban...
THURSDAY 6 April 2023
Warm-upAMRAP 68 Ring Rows8 Air Squats8 Walkers8 Kipping Swings 1x (bar)10 Front Squat10 Push press5 ...