- Power Shack Members
- RHS Strength & Conditioning
FRIDAY 4 November 2022
Warm-up3x10 Push-up10 KB Deadlift10 KB Swing20s Handstand holdS&T3 Rounds10 Bench Press (1/2 BW,...
THURSDAY 3 November 2022
Warm-up2x10 Front + Side Lat raises10 Air Squats20 Alt DB Hang clean + press10 Ring Rows10 Push-up 1...
WEDNESDAY 2 November 2022
Warm-up2x10 Sit-ups10 Russian twist (L+R=1)10 Supermans10 Alt Bent leg V-ups WorkoutOn the minute fo...
TUESDAY 1 November 2022
Warm-upAMRAP 7100m40 Singles10 Shoulder act10 Walkers + Push-up10 Hanging knee raises S&TSkill W...
MONDAY 31 October 2022
Warm-upAMRAP 710 Alternating Lunge twist10 Good Mornings (Hands behind head)10 Ring Rows10 Hanging k...
FRIDAY 28 October 2022
Warm-upAMRAP 510 Push-up20 Alt DB hang power clean + Push press8 Empty bar reverse curl S&TOpen ...
THURSDAY 27 October 2022
Warm-up2x10 Ring Rows10 Box Step-up10 PVC PT10 PVC GM10 PVC OH Squat 1x10 Snatch grip deadlift10 Han...
WEDNESDAY 26 October 2022
Warm-up3x10 Russian Twist L+R =110 Hollow rocks5 Walker + push-up10 Hanging knee raises S&T3 set...
TUESDAY 25 October 2022
Warm-up2x10 Push-up5 Supermans10 Ring rows10 PVC PT10 PVC GM10 Empty bar Bench10 Empty bar bent over...
MONDAY 24 October 2022
Warm-upAMRAP 612 Air Squat9 Sit-up7 KB Swing 2x5 Empty bar squat (1s hold at bottom) + 5 Empty bar s...
FRIDAY 21 October 2022
Warm-up3x10 Push-up5 Supermans10 Ring rows5 Strict hanging knee raises10 Air Squat5 Jumping squat 2x...
THURSDAY 20 October 2022
Warm-up2x200m (20 High knees + 20 Butt kicks during second 100m)10 Air squat10 Thor ext10 Alt Lunge ...