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

Monday 40:20 x3 rounds 1 - deadlifts 2 - Db push press 3 - Burpees 4- Walking lunges (DB optional) 5- Plank shoulder taps 6- Barbell bent over rows 7- Ski erg 8- Dumbbell goblet squats 9- Mountain climbers 10- Sit-ups Finisher In pairs: 100 wall balls (or DB thrusters) 100 sit ups Split however Tuesday In pairs YGIG 10 min amrap alternating with partner 10 Barbell back squats 10 Press ups 10 DB rows (each arm) AMRAP 12 mins YGIG In pairs: 200m run / 30 sec sprint bike 15 DB s

Monday in 90s complete (30s rest) 10 ball slams 10 burpees 10 squats x4 2 min work 30 sec rest x3 1 - 10 box jumps, 10 press ups, 10 thrusters 2 - 5 cal bike, 10 lunges, 15 KB swings 3 - 5 burpee over box, 20 quick step ups, 10 barbell press 4 - 6 wall to wall sprints, 20 mountain climbers, 10 plank row Tuesday 10 mins Deadlift practise working up to 5 rep max In pairs 3x of each 1 - 8 reverse lunges each leg, 15 glute bridges 2 - 10 heels elevated squats, 10 romanian deadift

Tuesday Warm up: 2 rounds: 10 bodyweight squats 10 walking lunges 10 push ups (incline if needed) 20 mountain climbers 10 glute bridges Then: 30s squat hold 30s plank hold Workout in pairs A - BB squat 3x12, romanian deadlift 3x12 B - Db shoulder press 3x12, bent over row 3x12, shoulder taps 3x20 You Go I Go: In pairs – one works, one holds 15 wall balls 12 burpees 20 alternating DB snatches 15 box step overs While partner works: Hold a wall sit OR plank Wednesday Warm up: 3

Monday EMOM X6 10 squats 10 shoulder taps Pairs One does sit ups while partner working 10 lunges 10 press ups 10 bent over row 3x One does russian twists while partner working 20 barbell press 20 shoulder taps 20 side raises 3x One does inchworms while partner working 30 Glute bridges 30 Russian twists 30 banded side steps 3x Tuesday AMRAP 12 minutes 5 deadlifts 10 goblet squats 5 barbell push press 10 barbell press 5 press ups 10 reverse crunches In pairs 20-16-10-8-6 (5 bur

Monday

Monday 1 person on each 10 cal air bike 10 thrusters 10 lunges 10 plank row 10 press ups X5 10 barbell press 10 side raises 10 bent over row Keep going until A is done 10 ball slams 10 box jumps 500m row Keep going until A is done Tuesday Circuits Warm up 20:10 x3 Inchworms Plank twists Squats Side lunges 30:20 x3 rest between rounds 45s 1- air bike 2- DB burpees 3- rower 4- db push press 5- sit ups 6- lunges 7- box jumps 8- ball slams 9- russian twists 10- press ups 11- ab r

Monday 2 on each station if busy 45:20 x3 inside 1 - squats 2 - air bike 3 - ball slams 4 - BB pull ups 5 - sit ups 6 - Standing alternating DB press 7 - DB burpees 8 - Plate G2OH Finisher 👇 Banded glute bridges (+DB or BB) Banded abductions x10 each side Tuesday 1 BB and 1 set of DB each EMOM x6 10 thrusters 10 press ups EMOM x6 10 DB squats 10 KB swings 4x10 BB press DB bent over row DB RDL Split squats 10 each side Arms 3x10 Bicep curls DB Lying tricep extensions DB Side

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

Monday