The Hut Programme WC 26 June

This week we have new classes! Tuesday 6pm class will be Bootcamp and Thursday 9.30am class will be ReePump with Kate - Ree Pump is very similar to the classic Les Mills Bodypump and you will follow Kate for the whole class. This will be in the outside area with open gym inside

Monday 26 June - BodyFIT 9.30am and 6pm

1. For Time:

21-15-9 Reps of:

- Thrusters

- Pull-ups

2. AMRAP (As Many Rounds As Possible) in 12 minutes:

- 10 Box jumps

- 15 Kettlebell swings

- 40 jump with skipping rope

3. For Time:

30 Burpee over bar

4. AMRAP in 15 minutes:

- 10 Wall balls

- 15 Sit-ups

- 20 Dumbbell snatches (alternating arms)

5. For Time:

- 800-meter run

- 50 Burpees

- 30 Toes-to-bar

Tuesday 27 June: BodyFIT 9.30am, Bootcamp 6pm

BodyFIT:

Equipment needed:

- Barbell with weights

- Pull-up bar

- Dumbbells

- Medicine ball

- Skipping rope

Workout:

1. For Time:

- 800-meter run

2. AMRAP in 15 minutes:

- 10 Deadlifts

- 15 Box jumps

- 20 Alternating dumbbell snatches

3. For Time:

- 30 Toes-to-bar

- 20 Goblet squats (DB)

- 10 press ups

x3

4. EMOM (Every Minute on the Minute) for 12 minutes:

- Minute 1: 15 Kettlebell swings

- Minute 2: 12 Burpees

- Minute 3: 9 Pull-ups

5. For Time:

- 200 skipping

- 50 Wall balls

- 25 Hand release press ups

- 50 Wall balls

- 200 skips

Bootcamp 6pm

1. Circuit 1: Cardio Blast (10 minutes)

30:10

- Star jumps

- High knees

- Mountain climbers

- Inchworms

- Squats

2. Circuit 2: Full-Body Strength

30:10 x3 on each

2 people on each station:

A-Wall ball & squats

B-Battle rope, press ups

C-Sprints, reverse lunges

D-Ball slams, skipping

E-Burpee over bar, box jumps over box

3. Circuit 3: Core (10 minutes)

30:10

- Bicycles

- Russian twists (with or without dumbbell)

- Plank hip dips

- Leg raises

- Flutter kicks

4. Finisher: HIIT Cardio (10 minutes)

20:10

- Squat jumps

- Mountain climbers

- High knees

- Down ups

Wednesday 28 June - BodyFIT 6.15am, 9.30am, 6pm

1. EMOM (Every Minute on the Minute) for 10 minutes:

- 5 clean and press

- 5 Burpees over the bar

2. AMRAP in 12 minutes:

- 10 Alternating dumbbell snatch

- 15 Box jumps

- 20 sit ups

3. For Time:

- 21-15-9 Reps of:

- Front squats

- Pull ups (BB/banded/full)

4. AMRAP in 15 minutes:

- 10 Kettlebell swings

- 15 Wall balls

- 40 skips

5. For Time:

- 800-meter run

- 50 Press ups

- 30 Toes-to-bar

Thursday 29 June - Ree pump 9.30am, BodyFIT 6.15am and 6pm

1. For Time:

- 100 skips

- 40 Wall balls

- 30 Box jumps

- 20 BB press

- 10 press ups

2. AMRAP in 12 minutes:

- 10 Deadlifts

- 15 chest press

- 20 sit ups

3. For Time:

- 21-15-9 Reps of:

- Dumbbell thrusters

- Renegade rows (DB - each side)

4. EMOM (Every Minute on the Minute) for 10 minutes:

- 5 Burpee box jump overs

- 10 Dumbbell snatches (alternating arms)

5. For Time:

- 800-meter run

- 50 Kettlebell swings

- 30 Toes-to-bar

Friday 30 June - Calorie Burn 6.15am, BodyFIT 9.30am

Calorie Burn:

1. Circuit 1: Cardio

30:10x3

- Star jumps

- High knees

- Inchworms

- Shoulder taps

- Squats

2. Circuit 2: Full-Body Strength Training

45:15 x3 - can have a couple on each station

- Spin bikes - inside

- Ball slams - inside

- Box jumps - inside

- Plank (on forearms or hands) - out

- Dumbbell or kettlebell swings - ouy

3. Circuit 3: Bodyweight and Core

30:10x3

- Mountain climbers

- Bicycles

- Twists

- Plank with shoulder taps

4. Finisher: Tabata Intervals

20:10x3

- Squat jumps

- Press ups

BodyFIT 9.30am

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

1. 21-15-9 Reps of:

- Thrusters (using a barbell or dumbbells)

- Pull ups (or modified variation like BB pull ups or bent over row)

2. 5 Rounds For Time:

- 10 Box jumps

- 15 Kettlebell swings

- 20 Sit ups

3. AMRAP (As Many Rounds As Possible) in 10 minutes:

- 10 Burpees

- 20 Walking lunges

- 30 skips

4. EMOM (Every Minute on the Minute) for 10 minutes:

- 5 clean and press

- 10 Hand-release push-ups

5. For Time:

- 800-meter run

- 50 Wall balls

- 30 Toes-to-bar (or knee raises)