- Power Shack Members
- RHS Strength & Conditioning
MONDAY 13 March 2023
*Quarterly rules reminder. Gym/Weightlifiting etiquette-Please wait to pack up until everyone is don...
FRIDAY 10 March 2023
Warm-up 2x10 Push-ups10 Ring rows 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&TOpen Gym Workou...
THURSDAY 9 March 2023
2x 10 Bend + bow 10 PVC PT 10 PVC GM 10 Air Squats 10 Thor Ext 10 Ring Rows 1x (bar) 10 Hang Power C...
WEDNESDAY 8 March 2023
Warm-up 2x 30s Plank 20 Air Squat 10 Sit-up 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout...
TUESDAY 7 March 2023
Warm-up 2x 10 Air Squat 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Ring Rows 1x 15 De...
MONDAY 6 March 2023
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 10 PVT PT 10 PVC GM 2x (bar) 10 Snatch grip d...
FRIDAY 3 March 2023
Warm-up 3x10 Push-ups10 Double DB Deadlift10 Ring Rows 10 Calf raises S&TOpen Gym Workout 3 Sets...
THURSDAY 2 March 2023
2x 10 Sit-up 20 Russian twist (L+R=2) 20s Handstand hold 20 Lateral line hops S&T 5 sets: 4 Wind...
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...