Day 12 RHS Champions Camp – S&C
*Gents, it’s easy to say that this has been the strongest team Rietondale has had in years! Remember, they don’t train the way we do, so they can’t do what we can. Let’s go out there and get them - leave absolutely everything on the field! 💪🔥Warm-up3x10 Ring rows10 Push -ups10 Sit-ups10 Hollow rocksS&T1k run around field - moderate/easy pace - pair up backs/forwards Workout40-30-20-10Sit-upsDB Alternating curl (L+R =2) - light/moderate weight, no dropping weightsRussian twist (5kg plate - L+R = 2) - scale to unweighted/heels on ground + torso leaned back twist ...
Day 11 RHS Champions Camp – S&C
Warm-up3 rounds10 Bend + Bow10 KB Deadlift light10 KB Russian Swing light5 Walker10 Heel touches 20s Pidgeon e.sWorkoutTeams of 3*Each member completes a full round then rests while the other 2 go30-25-20-15-10Double KB deadlift 2x24/2x164x7m Front rack carry ...
Day 10 RHS Champions Camp – S&C
Warm-up2x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers10 Air squat10 Alt lunge Twist20 Calf Raises S&T30 Assault bike cals for time-3 minute rest100m sled push @3/4 bodyweight - every stop = 10 Air squats on the spot before continuing WorkoutFor time21-15-9Medball Goblet squat200m runBurpee over medball ...
Friday 24 July (16:30/17:30)
Warm-up:3 rounds10 Banded pull-downs10 Ring rows10 Push-up WorkoutEMOM 16Even: 10 Renegade rows 2x22.5/15Odd: 10 Push-upsOptional finisher3 sets\ of 7's ...
Thursday 16 July (16:30/17:30/18:30)
Warm-up:3 rounds10 PVC PT10 PVC GM10 Ring rows10 Push press (bar)10 Bent over row (bar)10 Deadlift (bar)20s Handstand/pike holdS&TEvery 2 minutes (5 rounds)3 Push press*Work up in weightWorkout:5 Rounds9 Handstand push-ups (Scaled DB push press/Pike push-ups)12 Deadlifts 90/6015 Wall-balls 10/7 ...
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