The Hut Programme WC 6 April

Tuesday

Warm up: 2 rounds:

• 10 bodyweight squats

• 10 walking lunges

• 10 push ups (incline if needed)

• 20 mountain climbers

• 10 glute bridges

Then:

• 30s squat hold

• 30s plank hold

Workout in pairs

A - BB squat 3x12, romanian deadlift 3x12

B - Db shoulder press 3x12, bent over row 3x12, shoulder taps 3x20

You Go I Go:

In pairs – one works, one holds

• 15 wall balls

• 12 burpees

• 20 alternating DB snatches

• 15 box step overs

While partner works: Hold a wall sit OR plank

Wednesday

Warm up: 3 rounds:

• 8 goblet squats

• 8 DB deadlifts

• 8 push press (light)

• 10 bent over rows

Then:

• 30s alternating lunges

• 30s plank

In pairs – share equipment

Barbell or DB (no putting weight down):

• 6 deadlifts

• 6 hang cleans (bring up to shoulder)

• 6 front squats

• 6 push press

-4 rounds each

-Partner rests while other completes full round

4 rounds:

20 walking lunges

15 hip thrusts/glute bridges

45 second wall sit hold

You Go I Go (reps between you)

• 50 sit ups

• 40 box step ups

• 30 burpees

• 20 push press

Thursday

Warm up 2 rounds:

• 10 squats

• 10 lunges

• 10 push ups

• 20 mountain climbers

• 10 DB deadlifts

Circuit - 40:20 x4

• DB Thrusters

• Box Step Ups / Jumps

• Ski Erg / Rower

• Wall Balls

• Renegade Rows

• Burpees

• Kettlebell Swings

• Sit Ups / Core

4 rounds in pairs

• 10 synchro squat jumps

• 10 push ups

Friday

Warm up

• 10 goblet squats

• 10 RDLs

• 10 push press (light)

• 10 rows

• 20s plank

Workout 👇

EMOM x 10 (5 rounds of each)

1 - 10 DB deadlifts, 5 press ups

2 - 5-10 burpees

A - BB squats 5x5

B - Bulgarian split squats 3x8 each side

C - Bench press 3x6-8

D - Bent over row 3x8-10

Core 👇

In 10 mins complete 3 rounds of:

20 v ups (or alternating V ups)

30 KB/DB pass overs

30 flutter kicks