- Power Shack Members
- RHS Strength & Conditioning
MONDAY 26 September 2022
Power Shack Members
Warm-up2x30s Squat hold10 Thor ext30s Pidgeon (each side)10 Supermans10 Air Squat 1x15 Empty bar bac
FRIDAY 23 September 2022
Power Shack Members
Warm-up3x10 Ring rows10 Push-ups10 Double plate curls (2×2.5/2×1.5) – focus on contr
THURSDAY 22 September 2022
Power Shack Members
Warm-up2x20s Squat hold10 Thor Ext20s Pidgeon (L)20s Pidgeon (R) AMRAP 6100m Run10 Jump squats10 Alt
WEDNESDAY 21 Septembert 2022
Power Shack Members
Warm-upAMRAP 7 (3 rounds+)30 Singles10 Ring rows10 Push-ups10 Sit-ups S&TRope climb practice New
TUESDAY 20 September 2022
Power Shack Members
Warm-up3x10 Air Squat5 Jumping Squat10 KB Deadlift16 Kb Alt Russian Swing/Russian swing S&T3 set
MONDAY 19 September 2022
Power Shack Members
Warm-up 3x10 PVC PT10s Handstand/pike hold5 Walkers AMRAP 610 Arm circles Forward/10 arm circles bac
FRIDAY 16 September 2022
Power Shack Members
Warm-up3x10 Push-up10 Ring Rows10 Single arm DB Bench press 5 per side S&TOpen Gym Workout5 Sets
THURSDAY 15 September 2022
Power Shack Members
Warm-up3x10 ring rows10 Front + side lat raise S&T5 Sets of 10 resp (5 per side)KB windmill*work
WEDNESDAY 14 Septembert 2022
Power Shack Members
Warm-up2x10 Sit-ups10 Supermans10 PVC PT10 PVC GM10 Box Step Ups S&TAccumulate:2 Minute in PVC O
TUESDAY 13 September 2022
Power Shack Members
Warm-upAMRAP 55 Air Squat5 Jumping Squat5 Ring rows 2x10 Hang clean10 Front Squat10 Jerk (split/push
MONDAY 12 September 2022
Power Shack Members
Warm-upAMRAP 7100m5 Walkers5 Burpees10 Walking calf raises Workout 2 rounds for time of:1 km Run50 b
FRIDAY 10 September 2022
Power Shack Members
Warm-up3x10 Push-ups10 Ring rows10 Sit-ups S&TOpen Gym*Minimum 5 Sets of any moderate pressing m
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