- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 8 February 2023
Power Shack Members
Warm-upAMRAP 710 air squats10 PVC PT10 PVC GM10 PVC OH Squat 10 Ring Row Workout“Everton”For Tim
WEDNESDAY 7 February 2023
Power Shack Members
Warm-up3x 30 Singles10 Alt bent-leg v-ups10 Sit-ups20 Russian twist (unweighted) *Anywhere during: T
TUESDAY 6 February 2023
Power Shack Members
Warm-up3x30 singles10 PVC PT10 PVC GM20s Handstand hold 2x (bar)10 Deadlift10 Hang Power Clean10 Pus
MONDAY 5 February 2023
Power Shack Members
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squ
FRIDAY 2 February 2023
Power Shack Members
Warm-up 2x10 Push-ups10 Ring rows 10 Pause Squat 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&T
THURSDAY 1 February 2023
Power Shack Members
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
WEDNESDAY 31 January 2023
Power Shack Members
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging k
TUESDAY 30 January 2023
Power Shack Members
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatc
MONDAY 29 January 2023
Power Shack Members
Warm-upAMRAP 710 Air squats into 15s Squat hold15s Handstand hold + hand to hand shifts (if able)10
FRIDAY 26 January 2023
Power Shack Members
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) 10 Air squat W
THURSDAY 25 January 2023
Power Shack Members
Warm-up2x 5 Inch worm+ push-up 10 Heel Touches 10 Side 2 side leg swings 10 Kb Deadlift (light) 10 K
WEDNESDAY 24 January 2023
Power Shack Members
Warm-upAMRAP 510 Russian Twist (L+R =1)10 Sit-ups10 Russian KB swings10 Alt Lunges Then 20/15 Cal As
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