- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 5 April 2023
Warm-upAMRAP 630 Singles10 Ball slams (light)10 Sit-ups5 SupermansWorkout10 Rounds for time25 DUR...
TUESDAY 4 April 2023
Warm-up3x10 PVC GM10 PVC Back Squat (1s pause)10 Side to-side leg swings (each side)10 Thor Ext30s P...
MONDAY 3 April 2023
Warm-upAMRAP 710 PVC PT10 PVC GM10 Bend + Bow10 Ring rows10 Alt Lunge Twist5 Walkers 1x (Bar)15 Dead...
FRIDAY 31 March 2023
Warm-up3x10 Push-up10 Renegade row (light)10 Alt DB Hang Power Clean (Light) S&T4 Sets, Superset...
THURSDAY 30 March 2023
Warm-up2x10 Ring Rows10 Air Squats10 Bend + Bow10 PVC PT10 PVC GM10 PVC OH Squat (1s Pause at bottom...
WEDNESDAY 29 March 2023
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) S&T Tabata Assa...
TUESDAY 28 March 2023
MONDAY 27 March 2023
Warm-up2x10 Ring rows10 KB Deadlifts10 KB Swings 10 Feet assisted Ring dips/DB Box Dips10s Rope hang...
FRIDAY 24 March 2023
Warm-up3x10 Ring rows10 Push-ups10s Rope hang 10 Leg assisted DB box dips (1s pause at bottom) S&...
THURSDAY 23 March 2023
Warm-up2x10 Box step-ups5 Walkers + Push-up10 Ring rows5 Tuck Jumps 1x (bar)10 Hang Power clean10 Pu...
WEDNESDAY 22 March 2023
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging k...
TUESDAY 21 March 2023 (Morning Super Class 09:00)
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatc...