- Power Shack Members
- RHS Strength & Conditioning
FRIDAY 28 October 2022
Power Shack Members
Warm-upAMRAP 510 Push-up20 Alt DB hang power clean + Push press8 Empty bar reverse curl S&TOpen
THURSDAY 27 October 2022
Power Shack Members
Warm-up2x10 Ring Rows10 Box Step-up10 PVC PT10 PVC GM10 PVC OH Squat 1x10 Snatch grip deadlift10 Han
WEDNESDAY 26 October 2022
Power Shack Members
Warm-up3x10 Russian Twist L+R =110 Hollow rocks5 Walker + push-up10 Hanging knee raises S&T3 set
TUESDAY 25 October 2022
Power Shack Members
Warm-up2x10 Push-up5 Supermans10 Ring rows10 PVC PT10 PVC GM10 Empty bar Bench10 Empty bar bent over
MONDAY 24 October 2022
Power Shack Members
Warm-upAMRAP 612 Air Squat9 Sit-up7 KB Swing 2x5 Empty bar squat (1s hold at bottom) + 5 Empty bar s
FRIDAY 21 October 2022
Power Shack Members
Warm-up3x10 Push-up5 Supermans10 Ring rows5 Strict hanging knee raises10 Air Squat5 Jumping squat 2x
THURSDAY 20 October 2022
Power Shack Members
Warm-up2x200m (20 High knees + 20 Butt kicks during second 100m)10 Air squat10 Thor ext10 Alt Lunge
WEDNESDAY 19 October 2022
Power Shack Members
Warm-up3x10s Pause Squat10 Thor Ext20s Pidgeon (each side)10 Sit-ups5 Supermans10 PVC PT10s Alternat
TUESDAY 18 October 2022
Power Shack Members
Warm-upAMRAP 57 Ring Rows5 Walkers + Push-up7 DB Push-press (per side)10s Dead hang WorkoutAMRAP 53
MONDAY 17 October 2022
Power Shack Members
Warm-upAMRAP 710 PVC PT10 PVC GM10 Side 2 Side leg swings (per leg)10 Walking hip opener https://www
FRIDAY 14 October 2022
Power Shack Members
Warm-up2x15 Push-up15 Ring row15 Front + side lat raise20s Dead hang S&TOpen gym Workout (option
THURSDAY 13 October 2022
Power Shack Members
Warm-up3x10 PVC PT10 Air Squat10 Ring rows10 Arm circles forward + 10 back20 DB Push press (10ps) Wo
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