Monday Warm-up – 2 mins easy bike/row 10 bodyweight squats 10 alternating reverse lunges 10 glute bridges 10 shoulder taps Main workout – 4 rounds 10 barbell squats 12 dumbbell shoulder press 15 kettlebell swings 10 alternating reverse lunges with dumbbells 10 burpees 200m run or 1 min cardio machine Rest 90 seconds between rounds Finisher – 6 minutes Every minute: 10 wall balls Max calories on bike/row/ski with remaining time Tuesday Warm-up Partner up and alternate: 10 squa

Monday Warm up: 3 mins cardio 20 walking lunges inchworms wall to wall Mobility 5 Inchworms 10 Shoulder taps 10 Sit ups 10 BW squats X4 EMOM 1- 10 burpees 2- 10 deadlifts 3- 10 press ups 4- 15 butterfly sit ups 5- 15 goblet squats repeat 3x (15 mins) Rest 3-5 mins Pack of cards: Exercises: Russian twist KB/DB swing Press ups Alternating KB/DB snatch Jump squats Jump lunges Tuesday - BodyFIT 6.15am, 9.30am, 6pm BodyFIT Tabata 20:10 Inchworms Shoulder taps Sit ups BW squats X4

Monday 1 - Strength A - 5x5 Deadlifts B - 5x5 Push presss C - 3x20 walking lunges into 3x10 devils press FOR TIME - 4 rounds 5 thrusters (BB 20-30kg) 10 Box jumps/step ups 100m run EMOM x 5: 5 inchworms 10 V-Ups or Sit-ups Tuesday A - Squats 4x8 B - Press ups 4x8 into floor chest press 4x8 C - Bent over row 4x8 into reverse lunges 4x8 e/s AMRAP 12 mins: 10 Dumbbell Push Press (2 x DBs) 10 Box Step Ups (with or without DBs) 20m Farmer Carry (heavy as possible) 10 V-Ups Wednesd

Monday A1: Barbell Back Squats – 4x6 A2: Glute Bridges/Hip thrusts – 4x12 B1: Romanian Deadlifts – 4x10 B2: DB Step-Ups – 4x10/leg Finisher (15-20 min AMRAP): 10 Wall Balls 10 Alternating Walking Lunges 10 Cal SkiErg/air bike/rower 100m Run Core finish: Partners Partner A: standing - throw med ball/slam ball partner B does a sit up and throws it back each time x10 and swap over - 3x Tuesday A1: DB Shoulder Press – 4x8 A2: Pull-Ups/Assisted – 4xMax B1: Thrusters – 4x10 B2: Ren

Monday Warm up x3 10 air squats 8 push ups 10 glute bridges 20s dead hang Then 200m run x1 1 - Strength A - 3x6 push press B - 3x12- Bench press 3x12 - Bent over row C - 3x12 heels elevated squats 3x12 RDL 3x8 e/s reverse lunges AMRAP 12 min 15- leg raises (hanging or lying) 10-burpees (5 beginner) 15- press ups (8 beginner) 10-DB/plate ground to overhead Remainder of session ⬇️ 20 reps of each Plank pull through Side bends (10 e/s) Supermans Tuesday Warm up x3 Back extension

Monday Strength A - Z press 3x12 superset with press ups 3x12 B - Sumo deadlifts 3x8 superset with front foot elevated SS 3x8 e/s C - Floor chest press 3x8 superset with bicep curls 3x12 AMRAP 15 wall balls 20 walking lunges 30m farmer carry 20 sit ups 15 air squats Core 3x10 Butterfly sit ups 3x15 Deadbugs 3x10 (slow) Tuesday Strength: A - 30m Walking lunges superset RDL 3x10 B - 30m OH DB carry superset goblet squat 3x10 C - 30m mixed rack carry (swap 15m) superset 15m be

Monday - BodyFIT 9.30am and 6pm Warm up: 3 mins cardio 20 walking lunges inchworms wall to wall mobility 8 minute AMRAP 5 cleans 5 front squats 5 push press Strength: 4 sets of 5 reps back squat - do 2-3 warm up sets first to set your weight for the working sets 4 rounds - 10 reps of each BB RDL lying DB hamstring curls heels elevated squats 4 rounds - 10 reps of each side raises bicep curls tricep dips abs: 10 reps of each x3 reverse crunches russian twists sit ups Tuesday -

Thursday 30th Warm up as a pair Partner A - run 200m Partner B - holds plank switch and complete 2x each Together - 100m walking lunge - split between you e.g. do 10m each Workout - in pairs 7 min AMRAP 20 box jumps 20 wall balls 20 DB squats 20 G2OH rest 2 mins and repeat 3x 5 min AMRAP 20 butterfly sit ups 20 walking lunges 100m run together rest 2 mins and repeat 3x Friday 31st July Warm up - lower mobility and upper mobs Strength 💪 4 mins on each station 1 - Seated DB sh

Monday - Full body strength & endurance BB Reverse Lunges 3x10 each side Pull ups/Lat pulldown x10 Mountain climbers x20 x4 DB chest press x10-12 OH DB carry 30m x3 10-15 min AMRAP 12 DB push press 12 calorie row 12 DB Goblet squat 12 cal ski Tuesday - Lower Strength In pairs work for 4 mins on each station 1 - 8-10 Hip thrusts, 6-8 Bulgarian SS each side 2 - BB squats 4-6 (take in turns) 3 - Leg curl machine 6-8 reps, box jumps 5-6 reps 4 - walking lunges 15m, DB push press

Monday - BodyFIT 9.30am and 6pm Warm up: 3 mins cardio 20 walking lunges inchworms wall to wall mobility 1 - Reverse lunges 10 each side 2 - 5-20 pull ups - 5 rounds - superset with 10-20 butterfly sit ups 3 - 4 rounds 👇 10-20 press ups 30m farmer carry 5 - Complete for time: 40 cal ski/bike/rower 20 burpee box jump over 50 DB goblet squat 20 burpee box jump over 50 wall balls Tuesday - BodyFIT 6.15am, 9.30am and 6pm warm up: 3 min cardio 6 lateral lunges e/s 6 inchworms 6 l

The Hut Programme EMOMX6 6 deadlifts 6 bb press EMOMX6 4 split squats (each) 4 single arm DB press (each) 4 rounds ⬇️ A- 8 squats, 10 ab roll ups B- 8 chest press, 20 shoulder taps C- 8 bent over row, 8 press ups D- 8 hip thrusts/glute bridges, 10 step ups (each side) Abs 3x10 Reverse crunches Twists Bicycles Glute burner 3x10 Glute bridges Abductors EMOMX6 6 deadlifts 6 bb press EMOMX6 4 split squats (each) 4 single arm DB press (each) 4 rounds ⬇️ A- 8 squats, 10 ab roll ups

Monday Warm up 1 min erg 10 squats 10 shoulder taps X3 BB reverse lunge 3x8 each side Pull ups 5-15 reps 4 rounds DB chest press 12-15 Bent over row 8-10 For time ⬇️ 15 BB front squat (or DB squat) 200m run 18 bb front squats 400m run 21 bb front squats 600m run Core: 20 sec flutter kicks 20 sec hollow hold X3 Tuesday Working in pairs 3 mins on each superset 1 - 10 man makers, 20 mountain climbers 2 - 5 down ups, 5 rocky press 3 - 10 ab extensions, 20 shoulder taps 4 - 10 rom

WC 15 June Monday Strength 1 - Deficit BB split squat 3x8 e/s 2 - pull ups 5-10 reps - 4 sets 3 - 4 rounds12-15 Db snatches 40m front rack carry 5 rounds 15m shuttle run 20-30 wall balls 50m farmer carry Tuesday 1. EMOM x8 10 plate ground to overhead (plate touch floor, then above head) 6x front alternating lunges 2. in rows (front, back, middle) x3 - person at the front counts the reps e.g. 15 reps and when all complete move round - front - 15 ball slams - middle - press ups

Apologies for not having the full blog up, we have an extra session this Saturday 13th at 9am so please book on 😊 Thursday EMOM X6 10 push press 10 shoulder taps EMOM X6 10 ball slams 10 sit ups One barbell each ⬇️ 45:20 x4 Reverse lunges alternating Bent over row Bb press Glute bridges Arm burner 3x10 Lateral raises Bicep curls Lying tricep extensions Friday 1- BB squats 4x8 2- Hip thrusts 4x10-12 3- Standing DB press 3x10-12 superset renegade row 3x10-12 alternating arms

Monday Warm up x3 Pass over x10 Shoulder taps x10 Squat G2OH x10 Downdog to plank x10 Then 200m run x1 A1: Deadlifts – 4x6 A2: Single arm DB press – 4x12 B1: Z press – 4x10 B2: Bulgarian split squats – 4x10/leg C1: Reverse lunges - 3x10 e/s Finisher (5 rounds): 10 DB thrusters 10 Walking lunges 10 Burpees 100m Run Core Single DB sit ups 3x10 - 5 e/s Back extensions 3x10 Tuesday Warm up x3 Back extensions x10 Banded pull aparts x10 Lunges x10 90/90 rotations x10 Run 400m x1 A1

Monday Bank Hol Home/Open Gym Workout Warm up x3 Pass over x10 Shoulder taps x10 Squat G2OH x10 Downdog to plank x10 Then 200m run x1 BUY IN - PAIRS 50 synchro alternating DB snatches 80 DB squats 50 wall balls 80 DB squats 50 synchro alternating DB snatches You Go I Go - in same pairs A - Deadlifts ladder 1-10 B - Z press 3x8 C - alternate as superset: Walking lunges 3x20 OH DB Carry 3x30m Core Single DB sit ups 3x10 - 5 e/s Back extensions 3x10 Tuesday Warm up x3 Back exten

Monday Strength EMOM x10 - lift heavy every minute on the minute alternating between A and B A - 6 Deadlifts B - 8 DB push press Rest 2-3 mins then complete In pairs AMRAP 25-30 mins- split reps between you as needed Buy in: 50 devils press (split reps between) Then AMRAP -60m walking lunges with push press (10m OH walking lunge then 10 push press each until complete the 60m and 60 reps) -500/300m run (together) -40 weighted sit ups -30 synchro wall balls (at the same time) -

Monday Strength A - Single arm DB press x12 e/s superset with hand release press ups x10 - 3 rounds B - DB paused squats x12 superset with RDL paused x12 - 3 rounds C - Floor chest press 3x12 superset with renegade row x12 total reps - 3 rounds AMRAP 10 press ups chest to floor 20 lunges 30 wall balls 20 push press DB 10 alternating DB snatches Core Single arm DB sit ups 3x8 e/s Hollow body hold x30 seconds Tuesday Strength: EMOM x6 - Every minute on the minute lift 5 heavy

Monday Bank Holiday Workout Warm up: Partner A jog lap / Partner B plank (swap) Synchro squats x 15 High fives + jumping jacks x 20 Partner med ball pass + squat x 15 Walking lunges together x 20 steps You go / I go format 12 mins 200m run (or 45 sec cardio machine) 15 dumbbell thrusters 10 burpees Partner A works, Partner B holds: 12 mins 12 DB deadlifts 10 push press 8 goblet squats Partner B holds: Wall sit OR plank Complete together, split reps however you want: 100 calor

Monday Strength Full Body 1 - 4x6-8 Deadlifts (8mins) 2 - 4x6-8 Hip Thrusts (8mins) 3 - EMOM x6 8 BB Press 8 Lateral raises 4 - EMOM x6 8 DB Squats 8 Reverse lunges (4 each) 5 - 12-10-8-6-4-2 Press ups Thrusters KB Swings Bent over row Tuesday Full Body Strength & Cardio 12-10-8-6-4-2 (10 mins) Down ups Squats Press ups Sit ups 40:20 x4 1- Alternating Db shoulder press 2- DB sit ups 3- Db squats 4- Inchworms 5- Plate G2OH 6- KB gorilla row 7- Wall sit 20:10 x4 Twists Glute br