- Power Shack Members
- RHS Strength & Conditioning
MONDAY 21 November 2022
Power Shack Members
Warm-upAMRAP 7 minutes10 Bend + Bow10 KB Russian swing10 PVC GM10 KB Swing Then 2x10 Thor Ext20s Pid
FRIDAY 18 November 2022
Power Shack Members
Warm-up 2x 15 Ring Rows 15 Push-up 15 Dual DB Curls S&T Open Gym Workout 3 Rounds 20 KB Gorilla
THURSDAY 17 November 2022
Power Shack Members
Warm-up AMRAP 5 minutes 10 Air squat 20 Singles 10 PVC PT 10 PVC GM 2x 10 Push-press 10 Front Squat
WEDNESDAY 16 November 2022
Power Shack Members
Warm-up 2x 10 PVC GM 10 PVC PT 10 KB Deadlift 10 Thor ext 20s Pigeon L then R S&T 12-10-8-6-4 Be
TUESDAY 15 November 2022
Power Shack Members
Warm-up 2x 10 Front + side lat raises 10 Pause squat 10 Thor ext 10 PVC PT 10 PVC OH Squat 20s
MONDAY 14 November 2022
Power Shack Members
Warm-up 15/10 cal bike 20 KB Deadlift 20 KB Swing 10 Walker + push-up 20 Ring Rows 20 Air Squat 20 H
FRIDAY 11 November 2022
Power Shack Members
Warm-upAMRAP 5 minutes5 Walker + push-up10 KB Hanging High pull (light)10 Alt DB Curl (light)+Open g
THURSDAY 10 November 2022
Power Shack Members
Warm-up2x15 PVT PT15 PVC GM10 Ring row5 Walkers20s Handstand hold 2x10 Hang power clean10 Push Press
WEDNESDAY 9 November 2022
Power Shack Members
Warm-up3x40 Singles10 PVC PT10 PVC GM10 PVC OH Squat10 Ball slams (light) Workout“ScarfaceR
TUESDAY 8 November 2022
Power Shack Members
Warm-up2x15 Russian Twist (L+R=1)10 Sit-up15 Hanging knee raises10 Push-ups S&TPair up (you go I
MONDAY 7 November 2022
Power Shack Members
Warm-upAMRAP 78 Air Squat (1s pause at bottom)8 Thor Ext5m Crab walk left + 5m crab walk right20s Pi
FRIDAY 4 November 2022
Power Shack Members
Warm-up3x10 Push-up10 KB Deadlift10 KB Swing20s Handstand hold S&T3 Rounds10 Bench Press (1/2 BW
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