- Power Shack Members
- RHS Strength & Conditioning
TUESDAY 15 MARCH 2022
Well done on making it through the open, you can all be very proud of yourselves! I know we all made...
MONDAY 14 MARCH 2022
Warm-up 2x 40 Singles 10 Alt Lunge Twist 10 Air Squat (1s Pause) 10 Ring Rows 10 PVC PT 10 PVC GM 10...
FRIDAY 11 MARCH 2022
Swole Friday Warm-up 3x 10 Ring rows (.5 second pause at top) 10 Push-ups 10 Lat Side + Front Raise ...
THURSDAY 10 MARCH 2022
Warm-up 2x 10 Shoulder Act 10 Hanging Knee Raises 10 Air Squats (Pause 1s) 10 Thor Ext 10 Ring Rows ...
WEDNESDAY 9 MARCH 2022
Warm-up2x10 Samson Stretch5 Walkers10 Sit-ups10 Unweighted Russian Twist10 Push-up10 Superman40s Pid...
TUESDAY 8 MARCH 2022
Warm-up 2x 40 Singles 10 Supermans 10 Air Squats 10 Ball Slams 10 Leg Swings F2B (10 per side) 10 Le...
MONDAY 7 MARCH 2022
*See bottom of the page for an alternative workout (If you already did 22.2) OPEN 22.2 Warm-up 2x 10...
FRIDAY 4 MARCH 2022
Swole Friday Warm-up 3x 10 Push-up 10 Ring Rows 10 Air Squat 10 Alt DB Hang Power Clean (light) Note...
THURSDAY 3 MARCH 2022
Warm-up2x 10 PVC PT 10 PVC GM10 Push-ups10 Ring rows 10 Air Squat 10 Ball Slams10 KB Deadlift10 KB S...
WEDNESDAY 2 MARCH 2022
Warm-up2x10 Alt Lunge Twist10 PVC PT10 PVC GM20 Leg Swings Front 2 Back (20 per leg)20 Leg Swings Si...
TUESDAY 1 MARCH 2022
Warm-up 3x 40 Singles 10 Sit-ups 10 Supermans 10 Shoulder Act 10 Ring rows Workout 10-20-30DU’...
MONDAY 28 FEBRUARY 2022
Welcome to the first open workout of 2022! The open is a great opportunity to compete against a worl...