The Hut Programme WC 16 March

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 roll ups

12- shuttle runs wall to wall outside

Wednesday

In pairs one work one rest - reps are between you not each

100 pull ups

100 squats

100 cals or 2000m row

100 box jumps

100 press ups

*can be partitioned in any way e.g. 5x10 pull ups etc

Then complete together:

30 ball slams

30 jump squats

30 burpees

30 twists

X1

3x20 glutes

Glute bridges

Wide squats

Banded kickbacks 10 each side

Abs 3x20

Lying toe taps

Plank toe taps

Bicycles

Thursday

In pairs

Partner A

10 thrusters

10 lunges

10 press ups

Partner B does down ups until partner A finishes then swap

4 rounds

.

Partner A

5 man makers

10 squats

5 SA clean and press each arm

Partner B

inchworm to squats (as you walk in and stand up squat)

4 rounds

.

Partner A

10 cal air bike or 300m row

10 box jumps

10 ball slams

Partner B

Froggers

4 rounds

Friday

A - 4x6-8 Sumo deadlifts

B1 - Bench press 3x8

B2- Negative pull ups 3x6

C1- Bulgarian split squats 3x8

C2- hip thrusts 3x12

D1- DB shoulder press 3x12

D2- lateral raises 3x12

E- seated row 3x12

Abs:

sit ups x10

russian twists x20

x4 rounds