The Hut Programme WC 11 September
- Tara Hall
- Sep 11, 2023
- 2 min read
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
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