The Hut Programme WC 17 August

Monday

Warm up x3

10 air squats

8 push ups

10 glute bridges

20s dead hang

Then 200m run x1

1 - Strength

A - 3x6 push press

B - 3x12- Bench press

3x12 - Bent over row

C - 3x12 heels elevated squats

3x12 RDL

3x8 e/s reverse lunges

AMRAP 12 min

15- leg raises (hanging or lying)

10-burpees (5 beginner)

15- press ups (8 beginner)

10-DB/plate ground to overhead

Remainder of session ⬇️

20 reps of each

Plank pull through

Side bends (10 e/s)

Supermans

Tuesday

Warm up x3

Back extensions x10

Banded pull aparts x10

Lunges x10

90/90 rotations x10

Run 400m x1

1. EMOM x10

Min 1: 6 deadlifts

Min 2: 15 press ups chest to floor

2. Strength

• 8 push press, 15 butterfly sit ups - x4

• 8 hip thrusts, 20 reverse lunges - x4

• 8 pull ups, 15 floor chest press - x4

AMRAP to finish

20 wall balls

18 sit ups

16 walking lunges

14 shoulder taps

10 burpees

To finish:

KB windmills 5 e/s

Russian twists x20

x3-4

Wednesday

Warm up 4 rounds

20 shoulder taps

10 dead bugs

10 pass overs 

10 squats

Start 50 glute bridges, 20 press ups

Then go into 5 rounds of 10 reps of each:

• DB squats

• DB push press

• DB renegade row

• DB lunges

• Sit ups

Strength:

4x8 Deadlifts

4x6 Pull ups

4x8 Floor Chest Press

Thursday

Warm up:

Warm up x3

5 inchworms

10 flutter kicks

10 squats

20:10 x3

Mountain climbers

Plate G2OH 5kg

EMOM 12

1- ball slams x12

2- DB squats x12

3- DB push press x12

X4 = 12 mins

Strength

A - Z press 4x8, press ups 4x8

B - Bulgarian SS 4x8 e/s, RDL 4x8

AMRAP 15-20 min

10 reps each

Wall balls/ball slams

Lunges e/s

OH plate carries x2 lengths outside

Plate G2OH

DB sit ups

Friday

Hyrox/Apex Open Gym session

🔥 WARM-UP

2 rounds:

• 100m easy run

• 10 squat ground to overhead

• 10 Alternating lunges

• 10 shoulder taps

• 5 Inchworms + push-up

3 mins on each zone

Zone 1 - max reps wall balls

Zone 2 - max reps walking lunges

Zone 3 - DB weighted burpees (Db each hand)

Zone 4 - DB goblet squats

Repeat 2x

Pairs:

Partner 1: 25 wall balls, partner 2: max farmer carry

Partner 1: 25 box jumps, partner 2: max burpee broad jumps

Repeat 2x

BodyFIT 9.30am

Warm-Up (10 mins)

3 Rounds:

• 10 Bodyweight squats

• 10 Glute bridges

• 10 Band pull-aparts 8 Inchworms with push-up

• 20s Hollow hold ➡️ Finish with 5 empty bar squats + 5 strict presses

A1 - Deadlifts 4x6

A2 - Leg curl machine or lying leg curl 3x12 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 - Floor chest press 3x10

Finish - 3x10 press ups rest 1 min between sets

Saturday 8.30am

For time on all

1 - 10 box jumps, 15m sled drag, 10 goblet squats x3

2:30 rest

2 - 30m OH DB carry, 15m walking lunges, 200m ski erg x3

2:30 rest

3 - 400m run, 50 wall balls, 200m run x1

2:30 rest

4 - 20 burpees, 500m row, 20 butterfly sit ups x2

2:30 rest

5 - 600m run, 200m farmer carry x1

2:30 rest