- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 22 March 2023
Power Shack Members
Warm-up200m run2x10 Bend + Bow10 Sit-ups20 Russian twist (unweighted) S&T3 AttemptsMax hanging k
TUESDAY 21 March 2023 (Morning Super Class 09:00)
Power Shack Members
Warm-upAMRAP 714m walking lunge + twist30 Singles10 Heel touches10 Bend + Bow 2x20 Alt DB Hang snatc
MONDAY 20 March 2023
Power Shack Members
*Quarterly rules reminder. Gym/Weightlifiting etiquette-Please wait to pack up until everyone is don
FRIDAY 17 March 2023
Power Shack Members
Warm-up2x10 Ring rows10 Push-ups10 Double KB Deadlift (Light) Workout“Supernova”2 Rounds for Tim
THURSDAY 16 March 2023
Power Shack Members
*Rules recap from MondayWarm-up2x10 PVC PT10 PVC GM10 Ring rows10 KB Deadlift10 KB Swing 1x40s Pidge
WEDNESDAY 15 March 2023
Power Shack Members
Warm-up2x10 Sit-ups10 Ball Slams (light)10s Rope hang/10 rope rows10 KB swing/Russian swing S&TT
TUESDAY 14 March 2023
Power Shack Members
Warm-up2x40 Singles10 PVC PT10 PVC GM14M walking lunges 1x (bar)10 Snatch grip deadlift10 Hang power
MONDAY 13 March 2023
Power Shack Members
*Quarterly rules reminder. Gym/Weightlifiting etiquette-Please wait to pack up until everyone is don
FRIDAY 10 March 2023
Power Shack Members
Warm-up 2x10 Push-ups10 Ring rows 20 Alt DB Hang Clean (light) 1x 15 Cal Bike S&TOpen Gym Workou
THURSDAY 9 March 2023
Power Shack Members
2x 10 Bend + bow 10 PVC PT 10 PVC GM 10 Air Squats 10 Thor Ext 10 Ring Rows 1x (bar) 10 Hang Power C
WEDNESDAY 8 March 2023
Power Shack Members
Warm-up 2x 30s Plank 20 Air Squat 10 Sit-up 1x 40s Pidgeon (L) 40s Pidgeon (R) 20 Bend + Bow Workout
TUESDAY 7 March 2023
Power Shack Members
Warm-up 2x 10 Air Squat 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Ring Rows 1x 15 De
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