Day 2 RHS Champions Camp – S&C
Warm-up3 rounds20 Calf Raises10 Tuck jumps10 Air squats10 Bend + Bow 10 Lateral line hops Workout*Relay start teams of 2 - if needed to accommodate medball's21-15-9Lateral medball hops (L+R =1)Medball Jumping squats (10/7)Medball Slams (10/7)THENCash out (in order of workout completion):100m Sled push (forwards 60kg/backs 40kg - adjust as needed, continuous movement is the aim)*Alternative (in case of occupied field): 30 back squats ~3/4 BodyweightRest until all members doneTHEN (again in order of workout completion):1x 100m Sled push (forwards 60kg/backs 40kg - adjust as needed, continuous movement is the aim)*Alternative (in case of occupied field): 30 back squats ~3/4 Bodyweight ...
Day 1 RHS Champions Camp – S&C
Let's drive this one home boys, they don't train like we do! Champions camp is a GO! Warm-up3x 200m easy jog10 Bend + Bow10 Side to side leg swings10 Back to front leg swings5 Walkers 8 Push-ups 16 alternating battle rope reps Workout Teams of 3: Movement 1:15 x 100m Sprint + burpee:*Team accumulate 15x 100m sprint gauntlets as fast as possible*Team member 1 sprints 50m does 10 burpees on the 50m line then sprints back 50m to tag team member 2*Team member 2 then completes round 2 for the team, repeat the cycle until all members have completed 5 rounds = 15 total for the...
Day 51 RHS – S&C
That's it, gents! It's been an absolute privilege programming for you these past few months. A big thanks to Coach Nathan for organizing and running the sessions, and to all of you for your hard work. Trust me, the benefits of this will last for years to come. We're wrapping up with a workout packed with the favorites. Work hard and stay humble gents, let's go get it. Warm-up2x10 Alt Lunge twist10 push-ups10 air squat10 bend + bow10 KB Deadlift10 KB Swing S&T 30 mins5 sets of 5DeadliftWork up in weight, good reps only - rounded back does not count as a liftTHEN 5...
Day 50 RHS – S&C
Warm-up2 rounds 10 Bend + bow15 ring rows15 Push -ups15 Sit-ups15s alternating battle rope WorkoutTeams of 3:1 Working 2 holding, swap as needed until completed. If any hold is broken no reps can be accumulated.Start at any movement and move through them all 90 Burpee Over a Line 30 each- 2 members dead hanging (scaled for dead hang is OH Plate hold 20kg) 120 Double battle rope 40 each- 2 members double KB farmers hold 2x24/2x16 120 Med ball sit-ups 10kg 40 each - 2 members Holding a Plank 90 Cals assault Bike 30 each- 2 members double KB Front Rack Hold 2x24/2x16 ...
Day 49 RHS – S&C
Warm-up3x 8 Ring rows 8 Push-ups 8 KB High pulls (light) Workout 21-15-9-7-5Double DB Curls (moderate/light weight)Hand release push-upsThen 40 Kb high pull (16/12) - every break = 5 Ring rows ...