- Power Shack Members
- RHS Strength & Conditioning
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 
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
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