- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 6 September 2023
Power Shack Members
Warm-upAMRAP 1020 singles10 Air squats10 Sit-ups20s Dead hang10 Bend + Bow10 Side to side leg swings
TUESDAY 5 September 2023
Power Shack Members
Warm-upAMRAP 810 Bend + bow10 KB Deadlift10 KB swing10 Ring Rows10 Alt battle rope S&TTeams of 3
MONDAY 4 September 2023
Power Shack Members
Warm-upAMRAP 610 PVC PT10 PVC GM10 Push-up10 Alt Lunge20s Handstand hold10 Alt DB Hang Snatch Workou
FRIDAY 1 September 2023
Power Shack Members
Warm-up 2x 33m Sled walk (empty sled) 3x 10 Double DB Hammer curl (light) 10 Ring Rows 10 Alt Lunge
THURSDAY 31 August 2023
Power Shack Members
Warm-up2x 10 push-up 10 Supermans 10 ring row 10 Bend + bow S&T Accumulate: 1:30 dead hang 1:30
WEDNESDAY 30 August 2023
Power Shack Members
Warm-up200m run AMRAP 610 Front + side lat raises (2.5/1.5)20s Handstand/pike/ plate OH hold10 Ring
TUESDAY 29 August 2023
Power Shack Members
Warm-up2x10 PVC GM 10 PVC Back squat (1st round – 1second pause. 2nd round – no pause) 1
MONDAY 28 August 2023
Power Shack Members
Warm-up2x10 bend + bow5 Walker + push-up10 Heel touches10 Air squat 10 KB deadlift 10 KB Swing Worko
FRIDAY 25 August 2023
Power Shack Members
Option 1: Warm-up3x10 Ring Row10 Push-up10 Alt DB Bench Press S&T 5×4 Bench press work to a
THURSDAY 24 August 2023
Power Shack Members
Warm-up2x 10 PVC PT 10 PVC GM20s Squat Hold10 Jumping Squat5 Walkers10 Hang power snatch (bar) 10 Fr
WEDNESDAY 23 August 2023
Power Shack Members
Warm-upAMRAP 610 Sit-up10 Ball slam (light)10 Medball squat (light)20 Russian twist S&T3 Sets Of
TUESDAY 22 August 2023
Power Shack Members
Warm-upAMRAP 810 PVC PT10 PVC GM 10 Ring rows 10 push up 10 Air squat 20s Pidgeon (e.s) Then 10 hang
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