Ultimate Fat Loss Bootcamp

FRIDAY, OCTOBER 16, 2015

MWOD:
1) 100 Ropes
2) T-Spine ext on roller x 30 reps
3) Band shoulder internal rotation stretch x 1 min/side (band on elbow, hand behind back)
4) Couch stretch x 1 min/side
5) Bottom squat x 3 mins

LIFT:
Bench + 5lbs to WM
5 @ 65%
5 @ 75%
5 + @ 85%

WOD:
Death by clean and press
Min 1- 1 rep
Min 2- 2 reps
Min 3- 3 reps
Till Failure


 
THURSDAY, OCTOBER 15, 2015

MWOD:
1) Row 250m
2) Pre-squat hip opener x 1 min/side
3) Band distracted hamstring stretch x 1 min/side
4) Band shoulder traction x 1 min/side
5) Bottom squat x 2 mins

LIFT:
Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD:
A) Work up to 3 RM T-get up
B) 10 min AMRAP:
    10 D.B. Snatch RH
    10 Lying Leg Raises
    10 D.B. Snatch LH
    10 Body Rows