- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 16 February 2023
Power Shack Members
Warm-up2x10 Sit-ups10 Push-ups10 Squats 2x10 KB Deadlift10 KB Swing10 Ball Slams10 Box Step-ups Work
WEDNESDAY 15 February 2023
Power Shack Members
Warm-upAMRAP 610 alt lunge twist10 Ring rows10 KB deadlift10 KB Swing 1x (Bar)Power Snatch S&TMu
TUESDAY 14 February 2023
Power Shack Members
Warm-upAMRAP 720 Singles10 Air squats5 Burpees10 Ball slams workoutTeams of 216 rounds (8 each, you
MONDAY 13 February 2023
Power Shack Members
Warm-upAMRAP 75 Walkers8 Thor Ext8 Alt Lunge8 Air Squat8 Alt DB Hang Clean + Jerk 1x (bar)10 Hang Po
FRIDAY 10 February 2023
Power Shack Members
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) 10 Air squat W
THURSDAY 9 February 2023
Power Shack Members
Warm-up2x 5 Inch worm+ push-up 10 Heel Touches 10 Side 2 side leg swings 10 Kb Deadlift (light) 10 K
WEDNESDAY 8 February 2023
Power Shack Members
Warm-upAMRAP 510 Sit-ups 20s Plank 10 Russian Twist Workout EMOM 15 minutes: Minute 1: 15 Hollow roc
TUESDAY 7 February 2023
Power Shack Members
Warm-up3x10 PVC PT10 Front + Side lat raise (light)20s Handstand/Pike hold10 Alt DB Hang Snatch (lig
MONDAY 6 February 2023
Power Shack Members
Warm-up2x 10 Air Squat 10 Ring Rows5 Walkers30 Singles10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x
FRIDAY 3 February 2023
Power Shack Members
Warm-up2x10 Ring row10 Push-ups10 Double DB Hammer Curl (light + slow and controlled) WorkoutTeams o
THURSDAY 2 February 2023
Power Shack Members
Warm-up3x10 Air squats10 Front + Side lat raise (light)10 Hanging knee Raises10 Alt DB Hang Snatch W
WEDNESDAY 1 February 2023
Power Shack Members
Warm-upAMRAP 510 Russian Twist (L+R =1)10 Sit-ups10 Russian KB swings10 Alt Lunges Then 20/15 Cal As
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