- Power Shack Members
- RHS Strength & Conditioning
MONDAY 29 May 2023
Power Shack Members
Warm-upAMRAP 7100 m10 Air Squat10 Medball-slams 10 Alt DB Hang Snatch (light) 5 Tuck jumps 5 Walkers
FRIDAY 26 May 2023
Power Shack Members
Warm-up3x 10 Push-ups 10 Ring rows 10 Air squat’ 10 front + side lat raises WorkoutFor time:Wi
THURSDAY 25 May 2023
Power Shack Members
Warm-up AMRAP 8 10 PVC PT 10 PVC GM 10 PVC back squat 5 Walkers 5 Power clean (bar) 5 Front squat (b
WEDNESDAY 24 May 2023
Power Shack Members
Warm-up AMRAP 6 100m run 10 Sit-ups 10 Air squats 10 KB Deadlift (light) 10 KB Swing (light) S&T
TUESDAY 23 May 2023
Power Shack Members
Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hanging knee raises 10 Bent over row (b
MONDAY 22 May 2023
Power Shack Members
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams 10 Sit-ups Workout Every 2:00 minute
FRIDAY 19 May 2023
Power Shack Members
Warm-up2x10 Push-up10 Ring rows10 Air Squat 1x15 Double DB Deadlift (light)15 Double DB Power clean
THURSDAY 18 May 2023
Power Shack Members
Warm-upAMRAP 710 PVC PT10 PVC OH Squat10s Rope Hang10s Handstand hold/Pike hold10 KB deadlift (light
WEDNESDAY 17 May 2023
Power Shack Members
Warm-upAMRAP 710 Air squats5 Walkers10 Hanging Knee raises/Lying leg raises10 Box step-ups Workout3
TUESDAY 16 May 2023
Power Shack Members
Warm-up *Bar handling rulesAMRAP 6 5 Walker10 Push-up/Kneeling push-up/Box push-up10 Alt Lunge Twist
MONDAY 15 May 2023
Power Shack Members
Warm-upAMRAP 720 Singles/Plate hops10 Air Squat10 Medball-slams10 KB Deadlift10 KB Swing/Russian swi
FRIDAY 12 May 2023
Power Shack Members
Warm-up2x10 Push-ups10 Ring Rows10 Double DB Hang Cleans (light) *Alternate S&T/workout: Any 
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