- Power Shack Members
- RHS Strength & Conditioning
FRIDAY 20 January 2023
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) Workout3 Rounds30 Db Bench Press 2X20/2X1...
THURSDAY 19 January 2023
Warm-up*Bar handling2x100m run10 Jumping squat5 Walkers10 Box step-ups 1x (empty bar)15 Bent over ro...
WEDNESDAY 18 January 2023
Warm-up2x200m10 Hanging knee raises10 Lat line hops (L+R =1)10 Russian twists (L+R =1) S&T4x4 Wi...
TUESDAY 17 January 2023
Warm-up200m jog 2x10 Sit-ups20 Alt Lunges10 Ring rows10s Rope hang 2x10 KB Deadlift10 KB Swing20 Kb/...
MONDAY 16 January 2023
*Bar handlingWarm-upAMRAP 710 Air Squat10 PVC PT10 PVC GM10 Ball slam10 Push-up 1x8 Back squat8 Fron...
FRIDAY 13 January 2023
Warm-up2x10 Push-up10 Ring Row10 double DB Curl (light 2s up hold 1s) Workout21-15-9DB box dipsDoubl...
THURSDAY 12 January 2023
Warm-upAMRAP 710 KB Deadlift10 KB Swing10 Ring rows10 Box step ups10s Rope hang20s Squat hold Workou...
WEDNESDAY 11 January 2023
Warm-upAMRAP 510 Russian twist10 Sit-ups10 Plank to straight arm plank workout“300”100 M...
TUESDAY 10 January 2023
Warm-up (cap 17 minutes) *Bar handling/rules3x10 jumping squat (1s hold)10s Alternating battle rope1...
MONDAY 9 January 2023
Warm-upAMRAP 710 Alternating DB hang clean + jerk (light)10 Alternating DB hang snatch (light)10 Box...
FRIDAY 6 January 2023
Accessories/Isolated strengthWarm-upAMRAP 710 Push-ups10 Ring Rows10 KB Deadlift10 Russian KB Swings...
THURSDAY 5 January 2023
Open-style weightlifting (under fatigue)Warm-upAMRAP 610 Box Step Ups10 Ring rows10 PVC PT10 PVC OH ...