The Hut Programme WC 11 September

Monday 11 September

BodyFIT 9.30am, 6pm

1 - EMOM x6

6 BB thrusters

6 press ups

2 - EMOM x6

6 lunges each leg

Squat hold

3 - 10 reps, 4 rounds

a - squats, kb swings

b - box jumps, star jumps

c - DB press ups

d - wall to wall sprints, burpees

e - sit ups, plate ground to overhead

Tuesday 12 September

BodyFIT 6.15am, 9.30am

in pairs

EMOM x8 (one partner works for the minute one rests)

deadlifts

EMOM x8 (one partner works for the minute one rests)

BB clean and press (or push press)

AMRAP 10 mins

10 thrusters

10 pull ups

10 press ups

10 sit ups

AMRAP 10 mins

10 box jumps

15 kettlebell swings

40 jumps with skipping rope

Finisher:

20 bicycles

20 glute bridges

20 leg raises

BOOTCAMP 6pm

1 min on each moving back each time

2 on bb push press

2 on deadlifts

2 on press ups

2 on burpees

2 min rest - repeat x3

Pairs - 4x each

Run 5kg plate above head 200m swap with partner hold wall sit

Wall balls x10, plank hold - swap with partner

Walking lunges plate above head x20, ground to overhead until partner finished

Plank pull throughs x10, quick step ups

Ball slams x15, box jumps

Wednesday 13 September

BodyFIT 6.15am, 9.30am, 6pm

in 90s complete (30s rest)

10 ball slams

10 burpees

10 squats

x4

4 mins work on each

1- 10 box jumps, 10 press ups

2- 10 thrusters, 10 lunges

3- 5 burpees over bar, 20 star jumps

4- 20 mountain climbers, 10 wall to wall sprints

5- 15 KB swings, 20 shoulder taps

6- 10 plank pull throughs, 10 bent over row

Finisher

3x20 - bicycles, ab extensions

Thursday 14 September

BodyFIT 6.15am, Ree Pump 9.30am and 6pm

in 90s complete (30s rest)

10 deadlifts

10 reverse lunges

10 reverse crunches

x5

20:10 x6

Press ups

Ground to overhead

20:10 x6

Squats

Star jumps

Strength - 3x10 of each

a- BB press, side raises

b- split squats each side, RDL

c- Bent over row, plank pull through

d- glute bridges, KB swings

Finisher banded 3x10

glute bridges

abductors (standing)

crabb walks

Friday 15 September

Calorie Burn 6:15am, 9.30am

1 min on each

2 on jumping pull ups

2 on sit ups

2 on lunges

2 on burpees

x3

45s on each

Spin bike

Ball slams

Star jumps

Mountain climbers

x3

45s on each

Shuttle runs

Wall sit

Squats

Press ups

x3