- Power Shack Members
- RHS Strength & Conditioning
TUESDAY 31 January 2023
Power Shack Members
Warm-upAMRAP 65 Pause squats (1s)5 Air squats5 Jumping squats10 Ring Rows10 DB Hang Clean + Jerk (10
MONDAY 30 January 2023
Power Shack Members
Warm-up2x5 Walkers10 KB Deadlift10 KB Swing10 Heel Touches10 Thor Ext20s Pidgeon (e.s) 1x (bar)10 Pa
FRIDAY 27 January 2023
Power Shack Members
Warm-up*Alternate: Any missed/benchmark workout2x10 Push-ups10 Ring Rows10 Empty bar bench +warm-up
THURSDAY 26 January 2023
Power Shack Members
Warm-upAMRAP 610 PVC PT10 PVC GM10 Ring rows10 Push-ups10 Squats8 Thor Ext Warm up S&T to slight
WEDNESDAY 25 January 2023
Power Shack Members
Warm-upAMRAP 510 Air squat10 KB Deadlift10 KB swing10 Sit-up10 Medball Slams Workout30/20 Cal bike10
TUESDAY 24 January 2023
Power Shack Members
Warm-up3x30 Singles10 PVC PT10 PVC GM10 Alt Lunge S&T15MinsWork to a max set of DU’s Worko
MONDAY 23 January 2023
Power Shack Members
Warm-upAMRAP 65 Walkers10 Air Squat10 Alt DB Hang Clean + Jerk10 Ring Rows 1x10 Front Squat10 Push P
FRIDAY 20 January 2023
Power Shack Members
Warm-up2x10 Ring rows10 Push-ups10 Db hammer curls (light) Workout3 Rounds30 Db Bench Press 2X20/2X1
THURSDAY 19 January 2023
Power Shack Members
Warm-up*Bar handling2x100m run10 Jumping squat5 Walkers10 Box step-ups 1x (empty bar)15 Bent over ro
WEDNESDAY 18 January 2023
Power Shack Members
Warm-up2x200m10 Hanging knee raises10 Lat line hops (L+R =1)10 Russian twists (L+R =1) S&T4x4 Wi
TUESDAY 17 January 2023
Power Shack Members
Warm-up200m jog 2x10 Sit-ups20 Alt Lunges10 Ring rows10s Rope hang 2x10 KB Deadlift10 KB Swing20 Kb/
MONDAY 16 January 2023
Power Shack Members
*Bar handlingWarm-upAMRAP 710 Air Squat10 PVC PT10 PVC GM10 Ball slam10 Push-up 1x8 Back squat8 Fron
No More Posts