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 ...
Day 9 RHS Champions Camp – S&C
Warm-up3 rounds10 Bend + Bow10 Sit-ups10 KB Deadlift10 KB Russian Swing5 WalkerWorkout30 V-ups-Then5 rounds15 KB Russian Swings 24/16/129 Tuck Jumps100m Run-Then20 V-ups ...
Day 8 RHS Champions Camp – S&C
Warm-up3x10 Bend + bow10 Ring rows10 KB Deadlift (light)10 KB High pull (light)10 Heel touchesWorkout21-15-12-9-7Alternating DB Curl L+R=1 - any moderate weightSingle KB Sumo deadlift high pull - 24/16Ring Rows ...