- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 12 October 2022
Power Shack Members
Warm-up3x30 Singles10 Ring rows10 Hanging knee raises S&T12:00 EMOMMin 1: 5 Bench Press @ 60%Min
TUESDAY 11 October 2022
Power Shack Members
Warm-up AMRAP 10 Dynamic stretching 7m Walking knee grabs 7 Bend + Bow 8 Walking Heel touches 8 Walk
MONDAY 10 October 2022
Power Shack Members
Warm-up3x10 Air squat10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) 1x10 Front Squat (empty bar)10 Back S
FRIDAY 7 October 2022
Power Shack Members
Warm-up2x15 PVC PT15 PVC GM10 Empty bar bent over row (Supinated)10 Alt Heel touches10 Front + side
THURSDAY 6 October 2022
Power Shack Members
Warm-up3x5 Plank Circles (L+R = 1)5 Walkers10 Air squat10 Ring Row Workout7m Handstand Walk (Scaled:
WEDNESDAY 5 October 2022
Power Shack Members
Warm-up3x20 Russian Twist20s Plank10 Alt Db Hang Clean + Jerk10 Side to side standing hamstring stre
TUESDAY 4 October 2022
Power Shack Members
Warm-up1x200m run10 PVC PT10 PVC GM10 Thor Ext20 Alt Lunge Twist 2x10 Empty bar deadlift10 Empty bar
MONDAY 3 October 2022
Power Shack Members
Warm-up*Part 1/Part 2 can be done in any order (depends on if you prefer hot vs cold stretching)AMRA
FRIDAY 30 September 2022
Power Shack Members
Warm-up3x10 Push-ups10 Double plate curl (2×2.52×1.5)10 KB Upright row Workout 3 SetsMax C
THURSDAY 29 September 2022
Power Shack Members
Warm-upAMRAP 610 Air Squat10 Sit-ups10 Hanging knee raises Then 2x10 Hang power clean10 Front Squat
WEDNESDAY 28 Septembert 2022
Power Shack Members
Warm-up3x10 Sit-ups20s Plank Hold10 Alt KB Russian Swings WorkoutEvery 1 min for 12 mins, alternatin
TUESDAY 27 September 2022
Power Shack Members
Warm-upEvery 30 seconds for 6 roundsAlternating stationsMin 1: Max singlesMin 2: Max Battle rope (1s
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