- Power Shack Members
- RHS Strength & Conditioning
TUESDAY 12 September 2023
Power Shack Members
Warm-upAMRAP 710 Air squats10 Ring rows5 Walker + push-up10 S2S leg swings es20s Pidgeon es10 Front
MONDAY 11 September 2023
Power Shack Members
Warm-upAMRAP 710 Alt Lunges10 Bend + Bow10 Sit-ups10 Push-ups10 Air Squats100m Jog S&TTeams of 2
FRIDAY 8 September 2023
Power Shack Members
Warm-up3x10 Push-up10 Ring rows10 KB Deadlift10 KB swing20 Alt DB Hang clean S&T (20 mins)Open G
THURSDAY 7 September 2023
Power Shack Members
Warm-upAMRAP 810 Air Squat (1sec pause)10 Ring Row10s Rope hang10 hang power clean (Bar)10 Front squ
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
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