- Power Shack Members
- RHS Strength & Conditioning
WEDNESDAY 7 December 2022
Power Shack Members
Warm-upAMRAP 510 Russian Twist10 Sit-ups10 Hanging Knee Raises S&T3 Sets4 Windmills/Low Hanging
TUESDAY 6 December 2022
Power Shack Members
Warm-upAMRAP 720 Singles/DU’s10 PVC PT10 PVC GM10 Lat front + side raises20s Handstand Hold/OH
MONDAY 5 December 2022
Power Shack Members
Warm-upAMRAP 5 minutes5 Pause Squat5 Jumping Squat5 Walkers10 KB Deadlift10 KB Swing -Then 1x (Empty
FRIDAY 2 December 2022
Power Shack Members
Pump DayWarm-upAMRAP 510 Push-ups10 Ring Rows5 Walker + Push-upThenOpen Gym Warm-up S&TOpen Gym
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
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