- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 11 May 2023
Power Shack Members
Warm-upAMRAP 610 PVC PT10 PVC OH Squat10 PVC Snatch balance 10 DB push press p.s 10 Alt DB Hang snat
WEDNESDAY 10 May 2023
Power Shack Members
Warm-up3x10 Russian twists10 Sit-ups5 Double KB/DB deadlifts (light) + 7m Farmers Walk S&T3 Sets
TUESDAY 9 May 2023
Power Shack Members
Warm-upAMRAP 710 Air Squat + 1s pause10 Thor Ext5 Walkers10 Bend + bow10 S2S leg swings (e.s)20s Pid
MONDAY 8 May 2023
Power Shack Members
Movement MondayWarm-up3x10 Air Squat5 Walker10 Sit-ups10 KB deadlift10 KB Swing WorkoutEMOM 8 minute
FRIDAY 5 May 2023
Power Shack Members
Warm-up3x10 Front + side lat raises10 Push-ups10 Ring rows Workout2 RoundsTABATAFront lateral raises
THURSDAY 4 May 2023
Power Shack Members
Warm-upAMRAP 610 Ring Rows10 Thor ext10 Alt Lunge twist5 Walker10 Heel Touches20s Pidgeon (L + R) 1x
WEDNESDAY 3 May 2023
Power Shack Members
Warm-up2x10 PVC PT10 PVC GM10 PVC Back Squat 1x (bar)10 Front Squat10 Push press5 Thruster S&TDe
TUESDAY 2 May 2023
Power Shack Members
Warm-upAMRAP 610 Air squat10 Ring rows10s Rope hang10 Alt box step ups5 Walkers WorkoutBuy in:20 bur
MONDAY 1 May 2023
FRIDAY 28 April 2023
Power Shack Members
Warm-up3x10 Push-up10 Ring Rows10 Bend + Bow + Open Gym warm-up*Weighted movements start with empty
THURSDAY 27 April 2023 (9 AM Freedom day workout!)
Power Shack Members
Warm-upARMAP 730 Singles5 Walkers10 Hanging knee raises10 KB Swings (light)20s Handstand hold Workou
WEDNESDAY 26 April 2023
Power Shack Members
Warm-up2x100m Run10 Sit-ups10 Ring rows10 Push-ups10 PVC PT10 PVC GM Workout“Text 911”300m Run25
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