- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 2 March 2023
2x10 Sit-up20 Russian twist (L+R=2)20s Handstand hold20 Lateral line hopsS&T5 sets:4 Windmills L...
WEDNESDAY 1 March 2023
Warm-up 2x 30s Squat Hold 20 Air Squat 10 Alternating battle rope 20 Box Step-ups 1x 40s Pidgeon (L)...
TUESDAY 28 February 2023
Warm-up 2x 10 Alt lunge 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Hanging knee raise...
MONDAY 27 February 2023
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 5 Shuttle runs (1 rep = 7.62m + 7.62m) 1x (ba...
FRIDAY 24 February 2023
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout“Bad Karma” 50-40-30...
THURSDAY 23 February 2023
2x 10 Sit-up 10 Push-up 10 Lat + Front Raise 10 PVC Pass-Through 20s Hang 20s Handstand/Pike Hold 20...
WEDNESDAY 22 February 2023
Warm-up 2x 30s Squat Hold 20 Air Squat 20 Alt Lunge 20 Box Step-ups 1x 40s Pidgeon (L) 40s Pidgeon (...
TUESDAY 21 February 2023
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatc...
MONDAY 20 February 2023
Warm-up2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo dea...
FRIDAY 17 February 2023
Warm-up3x10 Push-ups10 Sit-ups10 Ring Rows S&TOpen Gym WorkoutFor Time (In Any Order/Combination...
THURSDAY 16 February 2023
Warm-up2x10 Sit-ups10 Push-ups10 Squats 2x10 KB Deadlift10 KB Swing10 Ball Slams10 Box Step-ups Work...
WEDNESDAY 15 February 2023
Warm-upAMRAP 610 alt lunge twist10 Ring rows10 KB deadlift10 KB Swing 1x (Bar)Power Snatch S&TMu...