- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 6 December 2023
Power Shack Members
Warm-up AMRAP 6 10 Air squats 10 Hanging knee raises 10 KB Deadlifts 10 KB Swings Workout “Bullsey
TUESDAY 5 December 2023
Power Shack Members
Warm-UpAMRAP 6 100m run10 Air squat10 Thor Ext10 sit-ups 10 Ball Slams 10 Lat line hops Workout“Ru
MONDAY 4 December 2023
Power Shack Members
Warm-upAMRAP 610 PVC PT10 PVC GM5 PVC OH pause squat (1s)5 PVC OH Squat10 Ring Rows Then 2x (bar)8 S
FRIDAY 1 December 2023
Power Shack Members
Warm-up 3x10 Empty bar bench press10 Ring Rows10 Hammer Curl (light) – slow descent Workout 1
THURSDAY 30 November 2023
Power Shack Members
Warm-upAMRAP 6100m run8 Bend + bow8 Alt Lunge Twist8 Box Step-Overs8 Bent Over Row (Bar)ThenWarm up
WEDNESDAY 29 November 2023
Power Shack Members
Warm-upAMRAP 610 Push-up10 Sit-up10s Handstand hold10 Alt DB hang snatch (light) WorkoutTeams of 23
TUESDAY 28 November 2023
Power Shack Members
Warm-upAMRAP 710/8 Cal bike8 Air Squat4 Walkers8 Hang power clean (bar)8 Front squat (bar)*Any order
MONDAY 27 November 2023
Power Shack Members
Warm-upAMRAP 610 PVC PT10 PVC GM5 PVC OH pause squat (1s)5 PVC OH Squat10 Ring Rows Then 2x (bar)8 S
FRIDAY 24 November 2023
Power Shack Members
Warm-up 3x10 Push-ups10 Ring Rows10 Hammer Curl (light) – slow descent Workout 1 21-15-9-7 Dou
THURSDAY 23 November 2023
Power Shack Members
Warm-up2x10 ring row10 Lat Side + front raises10s Handstand/pike hold10 Deadlift (bar)10 Push press
WEDNESDAY 22 November 2023
Power Shack Members
Warm-upAMRAP 620 Singles 10 Hanging knee raises 10 KB Deadlift 10 KB swing Workout40-30-20-10 Double
TUESDAY 21 November 2023
Power Shack Members
Warm-up2x10 Air Squat (1 sec pause) 5 Walkers + push-ups 10 Ring Row 10 Hang power Clean (bar) 10 Fr
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