Day 7 RHS Champions Camp – S&C
Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers10 Air squat10 Alt lunge Twist20 Calf Raises10 Medball slams (light/moderate intensity) WorkoutTeams of 4:*do stations in any order, team members follow each other through the movements relay style*team member 1 starts with the 1st movement, when they move to movement 2, team member 2 starts with the first movement*you cannot pass the team member in front of you you have to wait for them to move to the next movement*each member completes the full 3 rounds at each station*intensity - earn the rest Station 1:3...
Friday 17 July (16:30/17:30)
Warm-up:3 rounds10 Banded pull-downs10 Ring rows10 Push-up10 KB Upright Row (light) Workout4 Rounds30 Alt DB Bench Press 2x20/2x1515 KB Upright Row10 DB Box Dips*Any break in a movement = 10 Push-ups before continuing ...
Thursday 16 July (16:30/17:30/18:30)
Warm-up:3 rounds10 PVC PT10 PVC GM10 Ring rows10 Box step-ups10 Bent over row (bar)10 Deadlift (bar)S&TEvery 2:00 (5 sets)5-5-4-4-3BB Bent over row*Work to a moderate/heavy setWorkout:5 Rounds15 Deadlifts (100/70)15 Box Jumps15 Pull Ups ...
Wednesday 15 July (17:00/18:30)
Warm-up:3 rounds10 Bend + bow200m jog10 heel touches5 Walker + push-upWorkoutTeams of 2:You go I go21-15-12-9-6-3Push-upsMed-ball G2O 10/7*200m Run together after each round ...
Tuesday 14 July (16:30/17:30/18:30)
Warm-up:2 rounds10 Air squat20s Squat hold10 Sit-ups10 Hanging knee raises10 PVC PT 10 PVC GM10 PVC OH Squat10 Fronts squat (bar)S&TEvery 2:00 (6 Sets)3-3-3-2-2-2Back squat*Work up in weightWorkout:21 Burpee over barThen21-15-9OH Squat (43/30)Toes to Bar-Rest 2 Minutes 21 Burpee Over BarThen21-15-9Front Squat (43/30)Toes to Bar ...
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