Monday 22 June (16:30/17:30/18:30)
Warm-up:2 rounds10 Bend + bow10 Air squat10 Alt Lunge Twist5 Walkers20s Squat hold20s Pigeon e.s8 Front squats (bar)S&T:Every 2:00 x 6 sets2 Back squat*Work up in weightWorkout:9-thrusters3 muscle-ups15-thrusters6 muscle-ups21-thrusters9 muscle-upsWeights: ♀ 35 | ♂ 50 ...
Day 6 RHS Champions Camp – S&C
Warm-up3x10 Bend + bow10 Ring rows10 KB Deadlift (light)10 KB High pull (light)10 KB Curl (light)10 Calf raises8 Tuck jumps10 Heel touchesS&T 15 minutes6 AttemptsEstablish a max distance broad jumpWorkout Teams of 212-10-8-6Double KB Deadlift (2x24/2x16/2x12) - You go I go100m Farmers Carry (2x24/2x16/2x12) - You go I go (No dropping KB's, controlled stop else 10 Burpees for both partners before continuing)Single KB High pull (24/16/12) - At the same timeKB Curl (24/16/12) - At the same time*You go I go: Partner 1 completes all reps for that set then Partner 2 - move to next movement after *At the same time:...
Day 5 RHS Champions Camp – S&C
Warm-up3 rounds10 Bend + Bow10 Sit-ups10 KB Deadlift10 KB Russian Swing5 Walker Workout21-15-9-7-3Burpee + push-upKB Russian Swings 24/16/12Sit-up ...
Day 4 RHS Champions Camp – S&C
Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers10 Alt lunges20 Calf Raises S&TBulgarian split squats4 Sets12 reps per leg1st set = Bodyweight (assist using squat rack if needed)2nd set = 10kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)3rd set = 15kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)4th set = 20kg DB (hold in off hand or rest on shoulder if you are assisting using squat rack)*Full range of motion, full stretch at the...
Friday 19 June (16:30/17:30)
Warm-up:3 rounds10 Banded Curls10 Banded pull-downs10 Ring rows10 Push-upsWorkout:3 Rounds20 Alternating DB Curls 2x20/2x15 12 Push-upsRest 2 minutes3 Rounds12 KB Upright rows 24/1620 KB Curls 24/16 ...
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