The Hut Programme WC 30 August

Monday

1 - Strength

A - 5x5 Deadlifts

B - 5x5 Push presss

C - 3x20 walking lunges into 3x10 devils press

FOR TIME - 4 rounds

5 thrusters (BB 20-30kg)

10 Box jumps/step ups

100m run

EMOM x 5:

• 5 inchworms

• 10 V-Ups or Sit-ups

Tuesday

A - Squats 4x8

B - Press ups 4x8 into floor chest press 4x8

C - Bent over row 4x8 into reverse lunges 4x8 e/s

AMRAP 12 mins:

• 10 Dumbbell Push Press (2 x DBs)

• 10 Box Step Ups (with or without DBs)

• 20m Farmer Carry (heavy as possible)

• 10 V-Ups

Wednesday

45 sec work / 15 sec rest

3-4 rounds total (rotate clockwise every station after each round)

60–90 sec break between rounds

Stations:

1. Ski

2. Ball slams

3. Wall balls

4. walking lunges

5. farmer carry

6. rower

7. db squats

8. barbell press

9. russian twists

10. inchworms

    
    

Tabata

• 20s russian twists

• 10s rest

• 20s Squats

• 10s rest 

  Repeat for 4 mins

Thursday

Warm-Up

2 rounds:

• 10 Shoulder taps

• 10 Arm circles (each way)

• 10 KB Deadlifts

• 6 Inchworms with push-up

  
  

45:20 x4

Farmer carry

Wall sit

Box jumps

Rower

DB squats

Deadlifts

Sit ups

Inchworms

Supermans

Push press

Friday

A - Deadlifts 8/6/6/4

B - Squats 8/6/6/4

C1 - Bulgarian split squats 3x8 e/s

C2 - Hand release press ups 3x10

D1 - Bent over row 3x12

D2 - Tricep dips 3x12

E1 - Bicep curls 3x15

E2 - Lateral raises 3x15

Finish - 

Deadhang 30-60 secs

Saturday 8.30am

Warm up

Tip toe, tib raises, open hips, close, shoo chickens

Run 200m

10 lunges

5 inchworms

X3

2x 20 min AMRAP - you go I go so one person works one rests, full send on the work unless it says synchro which means you do together - runs are always together too

AMRAP 1

500m Run (together)

50 Wall Balls

50m Walking Lunges 10/20kg

50 burpees

50 KB Swings

4 mins rest

AMRAP 2

20 Synchro Thrusters (DB)

100m farmer carry 15-25kg

500m erg (ski/row/air bike)

60m OH DB walking lunges

50 butterfly sit ups