- Power Shack Members
- RHS Strength & Conditioning
FRIDAY 13 January 2023
Power Shack Members
Warm-up2x10 Push-up10 Ring Row10 double DB Curl (light 2s up hold 1s) Workout21-15-9DB box dipsDoubl
THURSDAY 12 January 2023
Power Shack Members
Warm-upAMRAP 710 KB Deadlift10 KB Swing10 Ring rows10 Box step ups10s Rope hang20s Squat hold Workou
WEDNESDAY 11 January 2023
Power Shack Members
Warm-upAMRAP 510 Russian twist10 Sit-ups10 Plank to straight arm plank workout“300”100 M
TUESDAY 10 January 2023
Power Shack Members
Warm-up (cap 17 minutes) *Bar handling/rules3x10 jumping squat (1s hold)10s Alternating battle rope1
MONDAY 9 January 2023
Power Shack Members
Warm-upAMRAP 710 Alternating DB hang clean + jerk (light)10 Alternating DB hang snatch (light)10 Box
FRIDAY 6 January 2023
Power Shack Members
Accessories/Isolated strengthWarm-upAMRAP 710 Push-ups10 Ring Rows10 KB Deadlift10 Russian KB Swings
THURSDAY 5 January 2023
Power Shack Members
Open-style weightlifting (under fatigue)Warm-upAMRAP 610 Box Step Ups10 Ring rows10 PVC PT10 PVC OH
WEDNESDAY 4 January 2023
Power Shack Members
High variance intervalsWarm-up (Cap 20 minutes)AMRAP 510 PVC PT10 PVC OH Squat3 Walkers10s Handstand
TUESDAY 3 January 2023
Power Shack Members
Welcome back!Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming
THURSDAY 22 December 2022
Power Shack Members
Warm-up 1x 15 Air Squat 15 Push-up 15 Sit-ups 15 Ring rows 15 Step-ups 15 KB Deadlift 15 KB Swing 15
WEDNESDAY 21 December 2022
Power Shack Members
Warm-up 3x 10 push-ups 10 Sit-ups 10 Air Squats 10 Box Step-ups5 Tuck Jumps Workout “Deck of D
TUESDAY 20 December 2022
Power Shack Members
Warm-Up10 Ring rows10 PVC Pass-Through10 Air Squat10 Heel Touches(DB)20 Hang Power Clean (10 Per Arm
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