The Hut Programme WC 25 May

Monday Bank Hol Home/Open Gym Workout

Warm up x3

Pass over x10

Shoulder taps x10

Squat G2OH x10

Downdog to plank x10

Then 200m run x1

BUY IN - PAIRS

50 synchro alternating DB snatches

80 DB squats

50 wall balls

80 DB squats

50 synchro alternating DB snatches

You Go I Go - in same pairs

A - Deadlifts ladder 1-10

B - Z press 3x8

C - alternate as superset:

Walking lunges 3x20

OH DB Carry 3x30m

Core

Single DB sit ups 3x10 - 5 e/s

Back extensions

3x10

Tuesday

Warm up x3

Back extensions x10

Banded pull aparts x10

Lunges x10

90/90 rotations x10

Run 400m x1

Strength EMOM x8

A - 10 BB press

B - 10 Bent over row

Work through for time 5 rounds

10 G2OH 10/15kg plate

10 hand release press ups

10 forward lunges (each side)

10 push press (DB)

Core:

V ups x10

Russian twists x20

Supermans x20

3 rounds

Wednesday

Warm up 3 rounds

20 shoulder taps

10 dead bugs

10 pass overs 

10 squats

Then do one set of 10 of each

Squats

RDL

Lunges

Bent over row

Press ups

Workout:

• A1: Squats 4x6

• A2: Lying DB leg curls 4x12

• B1: Alternating DB lying chest press 4x10 each side

• B2: Bent over row 4x10

• C1: Split squats 4x10 each side

• C2: Romanian DL 4x10

For time 4 rounds:

10 squat pulses

10 Z press (seated shoulder press legs straight)

10 renegade row

10 DB sit ups (hold DB above head)

Additional core if time:

Bear crawl hold 30 sec

Boat pose 30 sec

Scissors x10

3 rounds

Thursday

Warm up:

3 mins erg/cardio

Then 3 rounds of

10 worlds greatest stretch

10 back extensions

10 squat rotations

Workout

Strength

A1 - Barbell press 3x8 (strict)

A2 - Press ups 3x10

X4

B1 - Goblet squat paused 4x8

B2 - RDL 4x12

X4

C1 - Bent over row 4x8

C2 - Renegade rows 4x10 total

X4

AMRAP 15 mins

6-8 pull ups

12 lunges total

12 push press

8 burpees

Friday

Hyrox/Apex ⬇️

WARM-UP

2 rounds:

• 100m run

• 10 squat ground to overhead

• 10 Alternating lunges

• 10 shoulder taps

• 5 Inchworms + push-up

• 10 Jumping jacks

  
  

In pairs

Deadlift ladder 10-1 (partner A does 10 reps, partner B does 10 reps, then 9 each then 8 etc - you go I go)

Burpees as ladder as above

AMRAP 15 mins

1 - 20m walking lunges, run 100m (barn and back)

2 - 20m burpee broad jumps, run 100m

3 - 30m mixed rack carry, run 100m

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

In pairs you go i go

A - Pause squats 4x8

B - BB push press 4x8

C - Box jumps x10 superset with Reverse lunges x6 each side (heavy) - 3 rounds

D - Standing alternating single arm shoulder press x6 each side, heavy and start deep so DB on the shoulder each rep - 4x6-8 each side

E - Bent over x8 heavy superset with bicep curls 3x12

D - Russian twists 3x20 superset with back extensions 3x10