The Hut Programme WC 21 August

Monday 21 August

Strength Full Body

1 - 4x6-8 Deadlifts (8mins)

2 - 4x6-8 Hip Thrusts (8mins)

3 - EMOM x6

8 BB Press

8 Lateral raises

4 - EMOM x6

8 DB Squats

8 Reverse lunges (4 each)

5 - 12-10-8-6-4-2

Press ups

Thrusters

KB Swings

Bent over row

Tuesday 22 August

Full Body Strength & Cardio

1 - 12-10-8-6-4-2 (10 mins)

Down ups

Squats

Press ups

BB Thrusters

Sit ups

2 - EMOM x8

10 KB swings

10 Shoulder taps

3 - EMOM x8

8 Squat Jumps

5 Inchworms

4 - 30:10 x4

Twists

Glute bridges

Burpee over bar

Lateral raises

Front raises

Bicep curls

Bootcamp 6pm

1 person battle ropes x50

everyone else running until all completed

in pairs

1 - wall sit, 20 walking lunges - 4x

2 - ball slams, 10 burpees - 4x

3 - spin bike, 20 thrusters - 4x

30:15 x4

spin bike

skipping (outside)

press ups (outside)

30:15 x4

squats

inchworms

sit ups

finisher 20 reps of each

down ups

plank twists

butterfly sit ups

froggers

shoulder taps

Wednesday 23 August

Full Body Circuits

1 - 45:20 x4

Spin bikes

Ball slams

DB Squats

Plank hold

2 - 45:20 x4

Inchworms

Bent over row

Db thrusters

Glute bridges

3 - 30:10 x4 (all in own space)

Reverse lunges alternating

RDL

Bicep curls

Sit ups

Scissors

4 - Glutes and abs 4x10

Banded glute bridges

Banded crabb walks (side to side)

Reverse crunches

Twists

Thursday 24 August

6.15am BodyFIT Express (45mins)

9.30am & 6pm Ree Pump

EMOM x6

8 thrusters

8 press ups

EMOM x6

8 Squats

10 Kb swings

20-15-10-15-20

BB press

Bent over row

Reverse lunges (total reps)

Squat jumps

Reverse crunches

10,9,8,7,6 down to 1

Down ups

Lunges

Sit ups

Friday 25 August

Calorie Burn 6.15am 9.30am

working in pairs 3x each 30:10 on each station

1 - air bike, lunges

2 - DB shoulder press, tricep dips

3 - Hip thrusts, RDL

4 - squats, KB swings

5 - Box jumps, press ups

6 - seated cable row, sit ups

Date Night Workout 6.30pm - 7.30pm

Barbell doesn't touch the floor for the entire workout (except bar facing burpees)

PENALTY 10 synchro burpees

RUN after each

1 - 200 skips, 90 BB push press

2 - 80 lunges, 70 bent over row

3 - 60 box jumps, 50 bar facing burpees (jump over bar, do burpee facing the bar)

4 - 40 BB clean & press, 30 press ups

5 - 20 BB thrusters, 10 cals air bike

OR

EMOM x8

Partner A - 10 DB thrusters

Partner B - heels elevated pause squats (keep going for full minute before swapping)

EMOM x8

Partner A - 10 bar facing burpees

Parner B - Reverse lunges (keep going for full minute before swapping)

10 min AMRAP

10 DB cleans

5 synchro burpees

10 DB thrusters

5 synchro burpees

For time:

30 KB swings

then 5 rounds of:

10 DB snatch

10 box jumps

once 5 rounds completed - 30 KB swings

Abs in pairs:

Crunches facing each other x10 each

Twists back to back x20 total

x3