The Hut Programme WC 29 July

Monday 31 July

Deadlifts 4x6-8

Barbell press 4x4-6

EMOM x6

8 press ups

6 burpees

EMOM x6

12x Kb/db swings

12 reverse lunges

8min work 2 mins rest x2

10 squats

10 db clusters

10 thrusters

10 reverse crunches

10 bicycles

Until finish

20 kb swings

20 glute bridges

20 scissors

29 plank saws

Tuesday 1st August

Squats 3x6

EMOMX6

10 shoulder taps

12 reverse lunges

EMOM x6

8 press ups

8 barbell press

8 min work 2 min rest x2

6 devils press

6 squats

6 squat jumps

6 thrusters

6 leg raises

6 plank toe taps

Finisher

10 plank to down dog

10 warrior squats

10 squats

5 inchworms

29 bicycles

Wednesday 2nd August

Stations 3x on each before moving round

1- 10 ball slams, 10 press ups

2- 10 barbell pull ups, 10 bent over row

3- 10 squats, 10 RDL

4- 10 leg extensions, 10 squat jumps

5- 10 seated row, 10 burpees

6- 10reverse lunges, 10 reverse crunches

7- 10 box jumps, 10 db clusters

8- 10 devils press, 10 plank saws

Thursday 3 August

20s on 10s off x3 - all in one place

Down ups

Lunges

Shoulder taps

Press ups

Warrior squats

20-15-10-15-20

Barbell press

Bent over row

KB swings

Plank walks

Ab extensions

Finisher x3

10 in/out jumps

10 banded crabbs walks

10 reverse crunches

10 glute bridges

Friday 4 August

EMOM X6

5 deadlifts

5 burpee over bar

EMOM x6

8 squats

8 thrusters

10 min AMRAP

5 inchworms

10 lunges (5 each leg)

10 glute bridges

10 RDL

20 KB swings

10 reverse crunches

Circuit using cards 20s on 10s off until finish

Calorie Burn 🔥 6.15am

30:10 x3

Inchworms

Squats

Hand release press ups

Shoulder taps

45:15x3

Spin bikes

Ball slams

Burpees

running (outside)

45;15 x3

Wall balls

Thrusters

Lunges

Squat jumps

finisher

800m run

200skips

20 press ups

20 chest press

20 bent over row