- Power Shack Members
- RHS Strength & Conditioning
MONDAY 6 March 2023
Power Shack Members
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 10 PVT PT 10 PVC GM 2x (bar) 10 Snatch grip d
FRIDAY 3 March 2023
Power Shack Members
Warm-up 3x10 Push-ups10 Double DB Deadlift10 Ring Rows 10 Calf raises S&TOpen Gym Workout 3 Sets
THURSDAY 2 March 2023
Power Shack Members
2x 10 Sit-up 20 Russian twist (L+R=2) 20s Handstand hold 20 Lateral line hops S&T 5 sets: 4 Wind
WEDNESDAY 1 March 2023
Power Shack Members
Warm-up 2x 30s Squat Hold 20 Air Squat 10 Alternating battle rope 20 Box Step-ups 1x 40s Pidgeon (L)
TUESDAY 28 February 2023
Power Shack Members
Warm-up 2x 10 Alt lunge 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Hanging knee raise
MONDAY 27 February 2023
Power Shack Members
Warm-up2 Rounds 5 Walkers 10 Ring rows 10 Heel touches 5 Shuttle runs (1 rep = 7.62m + 7.62m) 1x (ba
FRIDAY 24 February 2023
Power Shack Members
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows S&TOpen Gym Workout“Bad Karma” 50-40-30
THURSDAY 23 February 2023
Power Shack Members
2x 10 Sit-up 10 Push-up 10 Lat + Front Raise 10 PVC Pass-Through 20s Hang 20s Handstand/Pike Hold 20
WEDNESDAY 22 February 2023
Power Shack Members
Warm-up 2x 30s Squat Hold 20 Air Squat 20 Alt Lunge 20 Box Step-ups 1x 40s Pidgeon (L) 40s Pidgeon (
TUESDAY 21 February 2023
Power Shack Members
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatc
MONDAY 20 February 2023
Power Shack Members
Warm-up2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo dea
FRIDAY 17 February 2023
Power Shack Members
Warm-up3x10 Push-ups10 Sit-ups10 Ring Rows S&TOpen Gym WorkoutFor Time (In Any Order/Combination
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