The Hut Programme WC 6 July

Monday - BodyFIT 9.30am and 6pm

Warm up:

3 mins cardio

20 walking lunges

inchworms wall to wall

mobility

1 - Reverse lunges 10 each side

2 - 5-20 pull ups - 5 rounds - superset with 10-20 butterfly sit ups

3 - 4 rounds 👇

10-20 press ups

30m farmer carry

5 - Complete for time: 40 cal ski/bike/rower

20 burpee box jump over

50 DB goblet squat

20 burpee box jump over

50 wall balls

Tuesday - BodyFIT 6.15am, 9.30am and 6pm

warm up:

3 min cardio

6 lateral lunges e/s

6 inchworms

6 low squat holds

mobility

BodyFIT

6 rounds for time

20 russian twist

20 ground to overhead

20 shoulder taps

10mins amrap

15 goblet squats heels elevated

15 press ups

15 glute bridges

15 ab extensions

10mins amrap

10 lunges

20 KB swings

10 bent over row

20 crossbody crunches

Finish with strength (work in pairs)

3x10 DB chest press (rest between each set)

3x10 Banded pull ups

3x10 each leg heavy walking lunges (do outside)

Wednesday - BodyFIT 9.30am, 6pm

Romanian deadlifts 3x12

Barbell press 3x12

EMOM x8

10 lunges (5 e/s)

8 press ups

EMOM x8

8 squats

10 russian twists

30:15 x3-4 until end of session

plate ground to OH

shoulder taps

sit ups

glute bridges

squat pulse

bicycles

Thursday - BodyFIT 6.15am, 9.30am, 6pm

8 min AMRAP starter

4 burpees

8 crunches

12 hand release press ups

15 squats

groups of 3 - 8 mins per section

Cardio corner

250m row (one person rows others work then move round)

ski erg

spin bike

Squat rack section outside

20 BB/DB squats - person works then we move round

Z press (sitting on floor legs out straight, press with both DB above head)

weighted sit ups

Relay

Farmer carry 50m

Bear crawl wall to wall

Walking lunges wall to wall

Burpee broad jumps wall to wall

Run x4 to barn and back

BodyFIT 9.30am 👇

12 min AMRAP starter

4 burpees

8 crunches

12 hand release press ups

15 squats

Working in pairs 4 mins on each superset

1 - 10 man makers, 20 mountain climbers

2 - 5 down ups, 5 rocky press

3 - 10 ab extensions, 20 shoulder taps

4 - 10 romanian deadlifts, 10 lying leg curls

5 - 10 squats, 20 KB swings

6 - 5 single arm press each side, 10 side raises

Friday - 9.30am BodyFIT

Hybrid:

3 mins steady running

3 rounds

10 squats

10 glute bridges

AMRAP 15 mins in pairs (you go, I go) reps are total between you

wall balls x20

hand release press ups x20

walking lunges x20

sit ups x20

Both run to barn and back x6

AMRAP 15 mins

Row 250m

thrusters x20

ball slams x20

farmer carry x5 wall to wall

Ski 250m

Strength

Step ups 3x6 heavy each side

Squats 4x6 heavy

BodyFIT:

10 min AMRAP

10 reps of each

Plate to overhead

Bear crawl shoulder taps

KB swings

OH alternating lunges (5 e/s)

Sit ups

Strength work in pairs:

Front: Romanian Deadlifts 3x8

Back - Deficit reverse lunges 3x6 e/s

Front - Single arm shoulder press 3x8 e/s

Back - Renegade row 3x8 e/s

Front - Bicep curls 3x10 superset tricep dips 3x10

Back - Press ups 3x10 superset lateral raises 3x10