The Hut Programme WC 15 June
- Tara Hall
- Jun 14
- 2 min read
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
- back - squats
3. in rows (front, back, middle) x3
- front - 15 BB press
- middle - bent over row
- back - DB renegade rows
4. EMOM x10
- 5 Burpees
- 10 push press
Wednesday
All together
EMOM x6
Thrusters x8
Sit ups x8
45:15 x3
Ball slams
Goblet squats
Inchworms
Lunges
Bear crawl crunches
Press ups
Rest 45 sec between rounds
Finish -
10 ab extensions
10 glute bridges
10 bicycles
10 plank walkouts
Repeat 2-3x depending on time
Thursday
Half class on number 1 and half on no2
1. Squat strength
4 sets of 6-8 reps (going heavier after each set)
2. Hip thrusts & split squats
KAS glute bridges x15
Bulgarian split squats x8 each side
x4
3. AMRAP in 8 minutes:
- 10 RDL
- 20 Walking lunges
- 30 KB swings
4. 4 rounds:
- 10 butterfly sit ups
- 10 Hand release press ups
5. Glute and core burner
20 shoulder taps
20 plank twists
20 banded glute bridges
20 banded abductors
Friday
Hybrid ⬇️
2 Rounds
20Sec. Burpees – 20Sec. Rest
20Sec. Wallballs – 20Sec. Rest
20Sec. Lunges – 20Sec. Rest
20Sec. Plank – 20Sec. Rest
10min. AMRAP
20 cal row
10 Deadlifts
10 Burpees – 2Min. Rest
10min. AMRAP
20 cal Ski
25m bear crawls
5 Pull Ups
10Min. AMRAP
20 weighted Lunges
20 push press
10 V Ups
BodyFIT 9.30am
A1 - Pause squats 4x6
A2 - Step ups 3x6 each side
C - Hip thrusts 4x6 pause at top of each rep for 2 seconds
D1 - Seated Db shoulder press 4x6
D2 - Pull ups 4x6
E1 - Seated row 3x10
E2 - Side raises 3x10
Finish - 3x10 press ups rest 1 min between sets
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