- Power Shack Members
- RHS Strength & Conditioning
MONDAY 19 December 2022
Power Shack Members
Warm-up 2x 15 Ring Rows 15 Push-up 15 Air Squat 15 Leg Raises (assisted) Workout TABATA BOTTOM to BO
FRIDAY 16 December 2022
Power Shack Members
Warm-up2x10 Ring Rows10 Push-ups10 Bent Over Row (Bar) S&TOpen Gym Workout10-8–6–4&#
THURSDAY 14 December 2022
Power Shack Members
Warm-up3x10 Alternating Battle Rope10 Box Step-ups10 Air Squat10/7 Cal bike Workout40s on 20s off (1
WEDNESDAY 13 December 2022
Power Shack Members
Warm-upAMRAP 520 Singles/Doubles10 Good Morning10 KB Deadlift (light)10 Kb Swing (light) 1x10 Pause
TUESDAY 12 December 2022
Power Shack Members
Warm-upAMRAP 620s Squat Hold10 Air Squat20 Sit-ups10 Push-up20s Plank Workout“Holdout”2
MONDAY 11 December 2022
Power Shack Members
Warm-up2x5 Air Squat (1s Pause)5 Jumping Squat10 Thor Ext10 PVC PT10 PVC OH Squat20s Pidgeon (L)20s
FRIDAY 9 December 2022
Power Shack Members
Warm-up3x10 Push-up10 Ring Rows10 Supermans+Open Gym Warm-up S&TOpen Gym Workout3 Sets12 Double
THURSDAY 8 December 2022
Power Shack Members
Warm-up1x15/10 Cal Bike3x10 Ring Rows10 Kipping swings10 Air Squat Workout*Done in heats, losing tea
WEDNESDAY 7 December 2022
Power Shack Members
Warm-upAMRAP 510 Russian Twist10 Sit-ups10 Hanging Knee Raises S&T3 Sets4 Windmills/Low Hanging
TUESDAY 6 December 2022
Power Shack Members
Warm-upAMRAP 720 Singles/DU’s10 PVC PT10 PVC GM10 Lat front + side raises20s Handstand Hold/OH
MONDAY 5 December 2022
Power Shack Members
Warm-upAMRAP 5 minutes5 Pause Squat5 Jumping Squat5 Walkers10 KB Deadlift10 KB Swing -Then 1x (Empty
FRIDAY 2 December 2022
Power Shack Members
Pump DayWarm-upAMRAP 510 Push-ups10 Ring Rows5 Walker + Push-upThenOpen Gym Warm-up S&TOpen Gym
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