- Power Shack Members
- RHS Strength & Conditioning
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
TUESDAY 25 April 2023
Power Shack Members
Warm-upAMRAP 610 Push-ups10 Sit-ups10 Air Squats10 Hang Power Clean (Bar) Workout5 Rounds for Time7
MONDAY 24 April 2023
Power Shack Members
Warm-upAMRAP 610 Air squat10 Front + side lat raises10 KB Hanging high-pull10 Ring Rows 1x (bar)10 P
FRIDAY 21 April 2023
Power Shack Members
Warm-upAMRAP610 Push-ups10s Rope Hang10 Ring Rows10 Empty bar bench Workout10 Rounds1 Rope Climb3 Be
THURSDAY 20 April 2023
Power Shack Members
Warm-upAMRAP 810 PVC GM10 PVC OH squat10 PVC Back Rack Alt Lunge5 Walkers10 Ring rows10 Hang power c
WEDNESDAY 19 April 2023
Power Shack Members
Warm-upAMRAP 610 Front + side lat raises10 Sit-up20 Russian twist10 Alt DB hang snatch (light) S&
TUESDAY 18 April 2023
Power Shack Members
Warm-up3x30 singles10 PVC PT10 PVC GM20s Handstand hold 2x (bar)10 Deadlift10 Hang Power Clean10 Pus
MONDAY 17 April 2023
Power Shack Members
Warm-up3x10 Pause squats (1s)7m Inch worm10 Heel touches10 thor ext30s Pidgeon (e.s) S&TBack squ
FRIDAY 14 April 2023
Power Shack Members
Alt: any missed/benchmark workoutWarm-up3x10 Double kb deadlift (light)10 banded pull down10 Bench p
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