Ultimate Fat Loss Bootcamp

February 19-23

Tuesday 

MWOD:

Dubs practice x5 minutes

roll quads one at a time on roller x20 passes/side

couch stretch x1minute/side

cossack 'shifts' x10/side

LIFT:

Trap Bar DL

EMOTM x8 minutes

x5 reps @70-75% 

WOD:

WOD:  4 rounds for time
 
5 fallouts
10 toes to bar
20 overhead KB lunges
30 v-ups
40 wipers

Wednesday 

MWOD:

row 250m

chin bar hang x max time

roll lats on soft ballx1min/side

banded super frog x2min

t-spine extension on roller x20

LIFT:

a1)

Push Press out of rack 

x5RM

2x8@85%

strict press

xamap@60% of strict max

a2)

clamshells

4x10/side

WOD: 15/12/9

alternating KB swing 

DB snatch/side

overhead DB squat/side 

Thursday 

MWOD: 

t-get-ups x3/side

bottom squat x max

roll glutes and hips with soft ball x2min/side

couch stretch x1min/side

bottom squat x max

LIFT:

a1) Squat
3@65%
3@75%
3x3@85%

a2) half kneeling band palof press
4x10/10

WOD:

100 hang cleans

every two minutes
100m row


Saturday:

Coaches Choice