The Hut Programme WC 20 April

Monday

40:20 x3 rounds

1 - deadlifts

2 - Db push press

3 - Burpees

4- Walking lunges (DB optional)

5- Plank shoulder taps

6- Barbell bent over rows

7- Ski erg

8- Dumbbell goblet squats

9- Mountain climbers

10- Sit-ups

Finisher In pairs:

• 100 wall balls (or DB thrusters)

• 100 sit ups

  Split however

Tuesday

In pairs YGIG

10 min amrap alternating with partner

• 10 Barbell back squats

• 10 Press ups

• 10 DB rows (each arm)

AMRAP 12 mins YGIG

In pairs:

• 200m run / 30 sec sprint bike

• 15 DB snatches (alt)

• 12 burpees
  

3 rounds:

• 20 kettlebell swings / DB swings

• 15 squat jumps

• 5 inchworms

Core (3 rounds):

• 30 sec plank

• 20 Russian twists

• 10 leg raises

Wednesday EMOM 10 mins alternate between first and second exercise

1st minute - 10 Deadlifts

2nd minute - 10 BB clean and press

alternate for 10 mins total (5 rounds of each)

EMOM 10 mins as above

1st minute - 16 lunges

2nd minute - 10 burpees

all in one space working on own/pairs if wanted

40:20 x3

Press ups

BB press

Bent over row

Squats (DB)

Lying heel taps (abs)

Russian twists

Abs:

Plank 3x30 secs

Bicycles 3x10

Thursday

Squats 5x4 rest 1 min between sets

Deadlifts 5x4 rest 1 min between sets

Push press 5x4 rest 1 min between sets

Conditioning: 10 min amrap

10 burpees

15 wall ball/ball slams

20 lunges

15 sit ups

10 press ups

Upper strength & core:

DB shoulder press 3x8 (heavier than last week)

Lying or hanging leg raises 3x12

Plank hold 3x 45-60 seconds

To finish

400m run (or 1 mile on spin bike)

20 DB thrusters

20 russian twists

Friday

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