- Power Shack Members
- RHS Strength & Conditioning
TUESDAY 20 June 2023
Power Shack Members
Warmup 200m AMRAP 610s Squat hold (light)10 Walker + push-up10 Jumping squat10 Ring rows 10 Thor ext
MONDAY 19 June 2023
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Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A5 Walkers10 KB s
FRIDAY 16 June 2023
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Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings 10 Push press (empty bar) Workout Teams of 2 (one wo
THURSDAY 15 June 2023
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Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (lig
WEDNESDAY 14 June 2023
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Warm-UpAMRAP 610 Air squat10 High Knees10 sit-ups Workout“Run ‘n StufF”E4MOM (16 m
TUESDAY 13 June 2023
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WarmupAMRAP 610 Kang squat10 Inchworm + push-up10 DB Hang Clean per side (light)10 DB Push press per
MONDAY 12 June 2023
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Warm-upAMRAP 510 PVC PT10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A10 Box step-ups1
FRIDAY 9 June 2023
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Warm-up3x 10 Push-ups 10 Ring rows 10 KB swings WorkoutFor time:21-15-9 DB Box dips KB Swings 24/16
THURSDAY 8 June 2023
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Warm-up *Bar handling 2x 10 Bend and bow 10 Air Squat 10 Thor Ext 10 heel touches 10 Deadlift (Bar)
WEDNESDAY 7 June 2023
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Warm-up AMRAP 6 20 Singles 10 Sit-ups 20s plank 10 Russian twist (L+R =1) S&T 15 minutes Work up
TUESDAY 6 June 2023
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Warm-up 2x 10 Bend and bow 10 Lunge twist 10 heel touches 10 Hang Power Snatch (bar/PVC) 10 Snatch G
MONDAY 5 June 2023
Power Shack Members
“Murph” Lieutenant Michael Murphy was a SEAL team member who lost his life serving his c
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