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...
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...
Day 3 RHS Champions Camp – S&C
Warm-up3x10 ring rows10 push-ups10 bend + bow10 KB Deadlift10 KB SwingWorkout You go I go (teams of 2)15-12-10-8-6Double DB cheat hammer curls (2x15/2x12.5 - adjust as needed)KB Russian Swing (1x24/1x16)Double DB Push-ups (Controlled, touch at the bottom full lockout) ...