The Hut Programme WC 28 August

Tuesday 29 August

BodyFIT 6.15am and 9.30am

EMOM x6

8 Thrusters

8 DB squats

EMOM x6

8 Deadlifts

8 Press ups

30:10 x5

BB press

Glute bridges

RDL

Reverse lunges

12-10-8-6-4-2

Shoulder taps

Twists

Squat Jumps

Plank Walkouts

Ab extensions

Bootcamp 6pm

Warm up - squat give, ground OH, burpees

Cones

10 press ups, sprint, 9 press ups, sprint down to 1 press up then complete 200m run

10 ball slams, sprint etc down to 1 ball slams, complete 200m run

30:10 x5

4 on wall sit

4 on DB squats

4 skipping

4 Burpees

4 on spin

4 thrusters

4 quick step ups

4 star jumps

Wednesday 30 August

BodyFIT Express 6.15am, BodyFIT 9.30am and 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 31 August - 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 1 September; - 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