- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 19 October 2022
Warm-up3x10s Pause Squat10 Thor Ext20s Pidgeon (each side)10 Sit-ups5 Supermans10 PVC PT10s Alternat...
TUESDAY 18 October 2022
Warm-upAMRAP 57 Ring Rows5 Walkers + Push-up7 DB Push-press (per side)10s Dead hang WorkoutAMRAP 53 ...
MONDAY 17 October 2022
Warm-upAMRAP 710 PVC PT10 PVC GM10 Side 2 Side leg swings (per leg)10 Walking hip opener https://www...
FRIDAY 14 October 2022
Warm-up2x15 Push-up15 Ring row15 Front + side lat raise20s Dead hang S&TOpen gym Workout (option...
THURSDAY 13 October 2022
Warm-up3x10 PVC PT10 Air Squat10 Ring rows10 Arm circles forward + 10 back20 DB Push press (10ps) Wo...
WEDNESDAY 12 October 2022
Warm-up3x30 Singles10 Ring rows10 Hanging knee raises S&T12:00 EMOMMin 1: 5 Bench Press @ 60%Min...
TUESDAY 11 October 2022
Warm-up AMRAP 10 Dynamic stretching 7m Walking knee grabs 7 Bend + Bow 8 Walking Heel touches 8 Walk...
MONDAY 10 October 2022
Warm-up3x10 Air squat10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x10 Front Squat (empty bar)10 Back S...
FRIDAY 7 October 2022
Warm-up2x15 PVC PT15 PVC GM10 Empty bar bent over row (Supinated)10 Alt Heel touches10 Front + side ...
THURSDAY 6 October 2022
Warm-up3x5 Plank Circles (L+R = 1)5 Walkers10 Air squat10 Ring Row Workout7m Handstand Walk (Scaled:...
WEDNESDAY 5 October 2022
Warm-up3x20 Russian Twist20s Plank10 Alt Db Hang Clean + Jerk10 Side to side standing hamstring stre...
TUESDAY 4 October 2022
Warm-up1x200m run10 PVC PT10 PVC GM10 Thor Ext20 Alt Lunge Twist 2x10 Empty bar deadlift10 Empty bar...