- Power Shack Members
- RHS Strength & Conditioning
THURSDAY 1 December 2022
Power Shack Members
Weightlifting focusWarm-up AMRAP 610 Air Squat10 Side + Front Lat Raise10 Ring rows10 PVC PT 2x (Emp
WEDNESDAY 30 November 2022
Power Shack Members
Team ConditioningWarm-up3x10 Ring Rows10 Double KB Deadlift Light10s Double KB Hold Light10 KB Swing
TUESDAY 29 November 2022
Power Shack Members
Strength focusWarm-up2x10 PVC Pause squat (2s)10 PVC GM10 Thor ext5m Crab walk left + 5m crab walk r
MONDAY 28 November 2022
Power Shack Members
Move mondayWarm-upAMRAP 730 Singles10 Arm Circles Forward + 10 back8 Inch Worms10 Front + side lat r
FRIDAY 25 November 2022
Power Shack Members
Warm-up2x10 Alternating DB Bench Press (light)10 Slow Zottoman curl (light)10 Ring rows10 Push-up Al
THURSDAY 24 November 2022
Power Shack Members
Warm-up15/10 cal assault bike15 Air squat (1s pause)15 Ring row15 Push-up15 KB Deadlift15 KB Swing15
WEDNESDAY 23 November 2022
Power Shack Members
Warm-up200m Jog with 10 High knees + 10 Butt kicks every 50mAMRAP 55 Walker + Push-up10 Air squats10
TUESDAY 22 November 2022
Power Shack Members
Warm-upAMRAP 710 Forward arm circles10 Back arm circles10 Front + side lat raises20s Handstand hold1
MONDAY 21 November 2022
Power Shack Members
Warm-upAMRAP 7 minutes10 Bend + Bow10 KB Russian swing10 PVC GM10 KB Swing Then 2x10 Thor Ext20s Pid
FRIDAY 18 November 2022
Power Shack Members
Warm-up 2x 15 Ring Rows 15 Push-up 15 Dual DB Curls S&T Open Gym Workout 3 Rounds 20 KB Gorilla
THURSDAY 17 November 2022
Power Shack Members
Warm-up AMRAP 5 minutes 10 Air squat 20 Singles 10 PVC PT 10 PVC GM 2x 10 Push-press 10 Front Squat
WEDNESDAY 16 November 2022
Power Shack Members
Warm-up 2x 10 PVC GM 10 PVC PT 10 KB Deadlift 10 Thor ext 20s Pigeon L then R S&T 12-10-8-6-4 Be
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