The Hut Programme WC 24 July

We have a new space in small group personal training Tuesday 10.30am with Tara - please email hello@thehutgym.com

Thursday evening 6pm class is now changed to Ree Pump as well as the 9.30am class

Monday 24 July - BodyFIT 9.30am and 6pm

1. Deadlifts

4 sets of 6-8 reps (aim to lift heavier each set)

2. AMRAP (As Many Rounds As Possible) in 8 minutes:

- 10 Ball slams

- 10 thrusters

- 15 Kettlebell swings

- 40 Skips

3. Hip thrusts

4 sets of 8-10 reps (go heavier after each set)

4. AMRAP in 10 minutes:

- 10 Press ups

- 15 Sit-ups

- 20 Dumbbell snatches (alternating arms)

5. For Time:

- 800-meter run

- 50 Burpees

- 30 Toes to bar

Tuesday 25 July: BodyFIT 9.30am, Bootcamp 6pm

BodyFIT:

1. 4 on spin bikes - 1 min

4 on BB press

4 on DB squats

x3

2. AMRAP in 10 minutes:

- 10 Reverse lunges each side

- 15 Box jumps

- 20 Alternating DB clean and press

3. 45s on each

- Inchworms

- Bent over BB or Db row

- Chest press BB or DB

- Bicep curls

x3

4. EMOM for 9 mins:

- Minute 1: 15 Kettlebell swings

- Minute 2: 12 Burpees

- Minute 3: 9 Pull ups

5. Finisher - banded glutes

30 glute bridges

20 banded abductors each side

20 crabb walks

Bootcamp 6pm

1. Circuit 1: Cardio Blast (10 minutes)

30:10

- Shuttle runs

- Plank twists

- Mountain climbers

- Inchworms

- Cossack squats

2. Circuit 2: Full-Body Strength

30:10 x3 on each

2 people on each station:

A-Air bike, quick step ups

B-Battle rope, press ups

C-Rower, Thrusters

D-Ball slams, skipping (outside)

E-Burpee over bar, box jumps over box (outside)

3. Circuit 3: Core (10 minutes)

30:10

- Bicycles

- Sit ups

- Plank hip dips

- Reverse crunches

- Flutter kicks

4. Finisher all together 20:10

Sprints

Shoulder taps

Plank twists

Wall sit

Glute bridges

Wednesday 26 July - BodyFIT 6.15am, 9.30am, 6pm

1. EMOM x6

- 8 press ups

- 8 Db squats

2. AMRAP in 10 minutes:

- 10 Alternating clean and press (DB)

- 10 bent over row

- 10 chest press

- 10 sit ups

3. EMOM for 12 mins

minute 1: 8 Devils press

minute 2: 8 BB press

minute 3: 8 deadlifts

4. 4 sets of:

20 walking lunges (10 each side)

30s wall sit

5. Glutes and core finisher 2-3x

20 banded glute bridges

20 banded abductors each side

20 banded crabb walks

20 twists

20 scissors

Thursday 27 July - Ree pump 9.30am & 6pm, BodyFIT 6.15am

1. EMOM x7

10 plate ground to overhead (plate touch floor, then above head)

6x front alternating lunges

2. in rows (front, back, middle) x3

- front - 15 ball slams

- middle - press ups

- back - squats

3. in rows (front, back, middle) x3

- front - 15 BB press

- middle - bent over row

- back - DB renegade rows

4. EMOM x7

- 5 Burpee box jump overs

- 10 Dumbbell snatches (alternating arms)

5. For Time:

- 800 meter run OR spin bike 1 mile

- 50 KB swings

- 30 Toes-to-bar

Friday 28 July; - Calorie Burn 6.15am, BodyFIT 9.30am

Calorie Burn:

Teams of 3. - reps are between you not each!

8 min time cap on each

1 - 90 cals air bike, 90 press ups, 90 lunges

2 - 1500m row, 90 step ups (each), 90 ball slams

3 - 300 battle rope, 90 squats, 180 box jumps

4 - 200 skips (each), 90 BB press, 90 pull ups

BodyFIT 9.30am

For time (complete the following exercises as quickly as possible):

1. Squat strength

4 sets of 6-8 reps (going heavier after each set)

2. Hip thrusts & split squats

KAS glute bridges x15

Bulgarian split squats x8 each side

x4

3. AMRAP in 8 minutes:

- 10 RDL

- 20 Walking lunges

- 30 KB swings

4. 4 rounds:

- 5 clean and press (DB alternating 5 each or BB)

- 10 Hand release press ups

5. Glute and core burner

20 shoulder taps

20 plank twists

20 banded glute bridges

20 banded abductors