Ultimate Fat Loss Bootcamp

Thursday October 5th 2017
MWOD:
Jog 2 laps
gut smash x1min/side
couch stretch x1min/side
t-spine extension x20 reps

Lift:
a1) deadlift
6@70%
6@80%
6+@90%

a2) side plank ups
3x10/10

WOD:
52 pick-up
diamond: plank row
heart: push up
club: goblet squats
spade: kb swing
faces and aces: coaches choice


Saturday October 7th 2017

MWOD:
Row 250m
band lat tri stretch x1min/side
t-spine extension on box
hip stretch on bench

LIFT:

Complex: up to 2RM
 
high pull
clean
push press
jerk

WOD: Scatterbrain

farmers x down and back
v-ups x15
chins x10

rower x300m
kb swing x25
waiters lunge x10(R) & 10(L)

knees to bows x10
box jumps x20
dubs x30

Sled drags x down and back
thrusters x12
burpee over bar  x12

run laps x2
push up to side plank x16
overhead plate squats  x20