The Hut Programme WC 13 April

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 deadifts

3 - 8 barbell press, 12 lateral raises

4 - 8 bent over row, 8 barbell pull ups

5 - 12 bicep curls DB, 12 tricep extensions DB

Core: 3x10 - reverse crunches, russian twists

Wednesday

20:10 x6

Ground to overhead

Press ups

20:10 x6

deadlifts

lunges

butterfly sit ups

Working in pairs x3 of each

1 - 8 thrusters, 8 side raises

2 - 8 split squats each side, 8 romanian deadlifts

3 - 8 BB press, 8 bent over row

4 - 15 glute bridges, 15 squats

Finisher (banded) x3

15 glute bridges

10 abductors (each side)

20 crabb walks

Thursday

In pairs complete 6 mins on each station

1 - KAS glute bridge, banded abductors (10 each side, light band around ankle)

2 - seated leg curl, bulgarian split squats

3 - single arm DB row, DB bench press

4 - hands elevated press ups, bent over row

5 - wall sit (count 20), DB squats

6 - hanging leg raises or reverse crunches, twists

Finisher:

30 banded squats

30 banded crabb walks

30 shoulder taps

30 bicycles (slow)

30 plank (count 30)

Friday

4 stations set up inside and out

2 on each station

4x 10 on each, do 10 reps then move station (wait for person in front to finish)

inside

1 - jumping pull ups

2 - step ups (10 each side one leg at a time)

3 - deadstop hip thrusts (plates hit the floor each rep)

4 - Seated neutral grip row (cables)

outside - 4x10 of each, move round after 10 reps complete

1 - walking lunges

2 - RDL

3 - Press ups

4 - SA DB press (one arm at a time 10 each side)

All together 1 barbell each 3x10

Bent over row

Bicep curls

Banded glute bridges (+DB or BB)

Banded abductions x10 each side