The Hut Programme WC 29 June

The Hut Programme

EMOMX6

6 deadlifts

6 bb press

EMOMX6

4 split squats (each)

4 single arm DB press (each)

4 rounds ⬇️

A- 8 squats, 10 ab roll ups

B- 8 chest press, 20 shoulder taps

C- 8 bent over row, 8 press ups

D- 8 hip thrusts/glute bridges, 10 step ups (each side)

Abs 3x10

Reverse crunches

Twists

Bicycles

Glute burner 3x10

Glute bridges

Abductors

EMOMX6

6 deadlifts

6 bb press

EMOMX6

4 split squats (each)

4 single arm DB press (each)

4 rounds ⬇️

A- 8 squats, 10 ab roll ups

B- 8 chest press, 20 shoulder taps

C- 8 bent over row, 8 press ups

D- 8 hip thrusts/glute bridges, 10 step ups (each side)

Abs 3x10

Reverse crunches

Twists

Bicycles

Glute burner 3x10

Glute bridges

Abductors

Thursday

Half class - Strength

A - Walking lunges 3x10 each side

B - Chest press 3x10

C - Romanian deadlifts with DB 3x10

D - Step ups 3x10 each side

E - Press ups 5x5

Other half - Cardio, then switch

Rower 200m

Press ups x10

X3

Bike 7 cals

Thrusters x10

X3

Box jumps x10

Pulse squats x10

X3

Friday

Warm up:

3 mins cardio

20 walking lunges

inchworms wall to wall

mobility

8 min AMRAP starter

4 burpees

8 crunches

12 hand release press ups

15 squats

Strength (pairs)

Front - 3x8 Squats

Back - 3x8 SA shoulder press e/s

Front - 3x8 triple contraction hip thrusts

Back - 3x8 each side deficit reverse lunges

3 rounds - 10 reps of each

side raises

bicep curls

tricep dips

abs: 10 reps of each x3

reverse crunches

russian twists

sit ups