The Hut Programme WC 22 June

Monday

Warm up

1 min erg

10 squats

10 shoulder taps

X3

BB reverse lunge 3x8 each side

Pull ups 5-15 reps

4 rounds

DB chest press 12-15

Bent over row 8-10

For time ⬇️

15 BB front squat (or DB squat)

200m run

18 bb front squats

400m run

21 bb front squats

600m run

Core:

20 sec flutter kicks

20 sec hollow hold

X3

Tuesday

Working in pairs 3 mins on each superset

1 - 10 man makers, 20 mountain climbers

2 - 5 down ups, 5 rocky press

3 - 10 ab extensions, 20 shoulder taps

4 - 10 romanian deadlifts, 10 squat jumps

5 - 10 squats, 20 KB swings

6 - 10 Z press, 10 side raises

7 - 20 russian twists, 20 glute bridges

Wednesday

20:10 x3

Heel taps

Db sit ups

Glute bridges

40:20 x4 rest 60 sec between rounds

Bb press

Inchworms

Mountain climbers slow

Db squats

Press ups

Russian twists

Plank

Arm focus x3 rounds

12 bb bicep curls

12 skull crushers

12 chest press

Thursday

3 mins steady cardio

3 rounds

10 squats

10 glute bridges

AMRAP 10 mins in pairs (you go, I go) reps are total between you eg split into 10s or 5s

wall balls x20

hand release press ups x20

walking lunges x20

sit ups x20

AMRAP 10 mins

thrusters x20

ball slams x20

farmer carry x5 wall to wall

stay in your pairs complete 4 sets of 12-15 reps (take in turns one rest, one works)

Bench Press 4x12-15

Squats 4x12-15

Friday

Half class - Strength

A - Walking lunges 3x10 each side

B - Chest press 3x10

C - Romanian deadlifts with DB 3x10

D - Step ups 3x10 each side

E - Press ups 5x5

Other half - Cardio, then switch

Rower 200m

Press ups x10

X3

Bike 7 cals

Thrusters x10

X3

Box jumps x10

Pulse squats x10

X3