Ultimate Fat Loss Bootcamp

Monday

MWOD:
t-get ups x3/side
roll glute and side of hips with soft ball
cossack pause squats x6/side x5 second pause
band hip stretch from rack

LIFT: Deadlift

work up to 4RM
6/6+@85% of max

WOD: 3 RFT

clap push ups x10
box jump overs x10
KB swing x10

1000m buyout


Tuesday

MWOD:
row 250m
band lat tri stretch x1min/side
stretch wrists
roll calves on barbell

LIFT:

clean and press
x2@hard
EMOTM 6 min
3 clean and presses @90% of top set

WOD: 15-12-9

pullups
toes to bar
bench press @70%


Wednesday

MWOD:
dubs practice x2min
super frog
cossack sqauts
floor slides

LIFT:
Squat
work up to 5RM
3x8@90%

WOD: AMRAP in 12 min

(85/115)
thrusters x5
hang powercleans x7
sumo DL high pull x10

Thursday

MWOD:
row 250m
chin bar hang x max time
single leg glute bridges
chin bar hang x max time

LIFT:
Military Press
10-9-8-7-6-5-4-3-2-1
@75%

WOD: Lung Buster

10 burpees
100m row
8 tire flips
low handle prowler down and back
20 KB swings
15 burpees
150m row
10 tire flips
low handle prowler down and back
30 KB swings
20 burpees
200m row
12 tire flips
low handle prowler down and back
40 KB swings