Day 2 RHS Champions Camp – S&C
Warm-up3 rounds20 Calf Raises10 Tuck jumps10 Air squats10 Bend + Bow 10 Lateral line hops Workout*Relay start teams of 2 - if needed to accommodate medball's21-15-9Lateral medball hops (L+R =1)Medball Jumping squats (10/7)Medball Slams (10/7)THENCash out (in order of workout completion):100m Sled push (forwards 60kg/backs 40kg - adjust as needed, continuous movement is the aim)*Alternative (in case of occupied field): 30 back squats ~3/4 BodyweightRest until all members doneTHEN (again in order of workout completion):1x 100m Sled push (forwards 60kg/backs 40kg - adjust as needed, continuous movement is the aim)*Alternative (in case of occupied field): 30 back squats ~3/4 Bodyweight ...
Day 1 RHS Champions Camp – S&C
Let's drive this one home boys, they don't train like we do! Champions camp is a GO! Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers 8 Push-ups 16 alternating battle rope reps Workout Teams of 3: Movement 1:15 x 100m Sprint + burpee:*Team accumulate 15x 100m sprint gauntlets as fast as possible*Team member 1 sprints 50m does 10 burpees on the 50m line then sprints back 50m to tag team member 2*Team member 2 then completes round 2 for the team, repeat the cycle until all members have completed 5 rounds = 15 total for the...
Friday 12 June (16:30/17:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-upsWorkout:3 Rounds12 DB Rows per side (box supported)12 Push-upsthen3 Rounds6 Strict Pull-ups (banded/ring rows)12 Skull crushers Then2x Max BB curl 30/20kgRest 1 minute between sets ...
Thursday 11 June (15:30/16:30/17:30/18:30)
Warm-up:2 rounds10 PVC PT10 PVC GM10 Band pull-aparts10 Air squat10 Ring rows8 Hang power clean (bar)8 Front squat (bar)4 Thruster (bar)ThenClean practice/warm-upWorkout:10-9-8-7-6-5-4-3-2-1Hang power clean (40/30)1-2-3-4-5-6-7-8-9-10Thruster (40/30) ...
Wednesday 10 June (16:30/17:30/18:30)
Warm-up:3 rounds100m Jog30 Singles/doubles10 Kip swings10 Push-ups10 Hanging knee Raises8 Bent over row (bar)8 Deadlift (bar)Workout:800m RunThen200 Double UndersThen15-9-7 Deadlift (90/60)15-9-7 T2B3--3--3 Wall-walk/Scaled WW/Walker + push-up/9 Double DB strict press ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168
- 169
- 170
- 171
- 172
- 173
- 174
- 175
- 176
- 177
- 178
- 179
- 180
- 181
- 182
- 183
- 184
- 185
- 186
- 187
- 188
- 189
- 190
- 191
- 192
- 193
- 194
- 195
- 196
- 197
- 198
- 199
- 200
- 201
- 202
- 203
- 204
- 205
- 206
- 207
- 208
- 209
- 210
- 211
- 212
- 213
- 214
- 215
- 216
- 217
- 218
- 219
- 220
- 221
- 222
- 223
- 224
- 225
- 226
- 227
- 228
- 229
- 230
- 231
- 232
- 233
- 234
- 235
- 236
- 237
- 238
- 239
- 240
- 241
- 242
- 243
- 244
- 245