- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 8 December 2022
Warm-up1x15/10 Cal Bike3x10 Ring Rows10 Kipping swings10 Air SquatWorkout*Done in heats, losing team...
WEDNESDAY 7 December 2022
Warm-upAMRAP 510 Russian Twist10 Sit-ups10 Hanging Knee Raises S&T3 Sets4 Windmills/Low Hanging ...
TUESDAY 6 December 2022
Warm-upAMRAP 720 Singles/DU’s10 PVC PT10 PVC GM10 Lat front + side raises20s Handstand Hold/OH...
MONDAY 5 December 2022
Warm-upAMRAP 5 minutes5 Pause Squat5 Jumping Squat5 Walkers10 KB Deadlift10 KB Swing -Then 1x (Empty...
FRIDAY 2 December 2022
Pump DayWarm-upAMRAP 510 Push-ups10 Ring Rows5 Walker + Push-upThenOpen Gym Warm-up S&TOpen Gym ...
THURSDAY 1 December 2022
Weightlifting focusWarm-up AMRAP 610 Air Squat10 Side + Front Lat Raise10 Ring rows10 PVC PT 2x (Emp...
WEDNESDAY 30 November 2022
Team ConditioningWarm-up3x10 Ring Rows10 Double KB Deadlift Light10s Double KB Hold Light10 KB Swing...
TUESDAY 29 November 2022
Strength focusWarm-up2x10 PVC Pause squat (2s)10 PVC GM10 Thor ext5m Crab walk left + 5m crab walk r...
MONDAY 28 November 2022
Move mondayWarm-upAMRAP 730 Singles10 Arm Circles Forward + 10 back8 Inch Worms10 Front + side lat r...
FRIDAY 25 November 2022
Warm-up2x10 Alternating DB Bench Press (light)10 Slow Zottoman curl (light)10 Ring rows10 Push-up Al...
THURSDAY 24 November 2022
Warm-up15/10 cal assault bike15 Air squat (1s pause)15 Ring row15 Push-up15 KB Deadlift15 KB Swing15...
WEDNESDAY 23 November 2022
Warm-up200m Jog with 10 High knees + 10 Butt kicks every 50mAMRAP 55 Walker + Push-up10 Air squats10...