Ultimate Fat Loss Bootcamp

February 25/19 - March 02/19

Monday

MWOD:
t-get ups x3/side
t-spine extension on bench x20
90/90 stretch

LIFT:

Miltary Press
clusters (aprroximately 15 seconds between each cluster)

x5 reps snatch grip, normal grip, close grip
5 rounds

WOD: For Time

21 flutter kicks/side
1000M row
then 4 rounds of
5 pull-ups
10 push ups
15 box jumps

Tuesday

MWOD:
Row 250m
Hip opener on box
band hamstring stretch
roll calves

LIFT:
Squat
x12@60%
x10@65%
x8@70%
x6@75%
x8+@705

ATV on floor
5x5/5/5

WOD: EMOTM 10 min
6 clean and jerks
then
50 burpees

Wednesday

MWOD:
dubs practice x50 attempts
band lat tri stretch
couch stretch
single leg glute bridges  x10/10

LIFT: 10-9-8-7-6-5-4-3-2-1

Bench Press (80%)
Body Row

WOD: AMRAP 12 minutes

7 pullups
77 dubs
2 squat clean thrusters (heavy)
28 sit ups

Thursday

WMOD:
row 250m
couch stretch x1min/side
roll quads with roller
super frog

LIFT:

a1) DL
10x2@90%

a2) hollow rocks
10x5 rocks

WOD: 21-15-12

modified handstand pushups
toes to bar
front squats