Ultimate Fat Loss Bootcamp

Feb 11-16th

Monday

MWOD:
Row 250M
overhead cossack squats with a stick x10/10
roll glutes and hips on softball x1min/side
bottom squat x15 seconds/stand position x15seconds x5

LIFT: Squat

4x5@75-80%

a2) squat jumps 4x5 (immediately after squats)

WOD: 12 min AMRAP

Tire Flip x3
one arm DB clean and press x3/3 (40/60)
Farmers x down and back
arm over arm drag


Tuesday

MWOD:
t-get-ups x3/3
chin bar hangs x1min
t-spine stick drill on bench x10 reps
couch stretch x1min/side

LIFT:
a1) Bench: work up to 5RM
2x8-10@85%

a2) single leg glute bridges

WOD: 5 rounds for minimum burpees

8 deadlifts
8 bent over rows
8 high pulls
8 hang cleans
8 push presses

*4 burpee drop penalty
**no resting bar on body
***no rest between rounds


Wednesday

MWOD:
2 trips with empty prowler
super hip opener x15-20second/position
roll calves x1min/side
hip extensions x15


LIFT:
a1) Deadlift
3@65%
3@75%
3x3@85%

a2) bird dogs
3x3/side 5ct pauses

WOD: 40-30-20-10

dubs
cal row
kb swing
russian twists/side


Thursday

MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box

LIFT: Miltary

Max reps with a partner
5x2 minute rounds
every other minute rest
someone must press at all times during work minute

WOD:



Saturday:
Coaches Choice (bring out the barbells)