- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 22 February 2023
Power Shack Members
Warm-up 2x 30s Squat Hold 20 Air Squat 20 Alt Lunge 20 Box Step-ups 1x 40s Pidgeon (L) 40s Pidgeon (
TUESDAY 21 February 2023
Power Shack Members
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatc
MONDAY 20 February 2023
Power Shack Members
Warm-up2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo dea
FRIDAY 17 February 2023
Power Shack Members
Warm-up3x10 Push-ups10 Sit-ups10 Ring Rows S&TOpen Gym WorkoutFor Time (In Any Order/Combination
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
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