Ultimate Fat Loss Bootcamp

Monday

MWOD:

Hollow hold 2x3x10ct
couch stretch x1min/side


LIFT:
snatch grip DL
work up to 2RM (conservative)
2x3-5@85%


WOD: 21-15-12

DL @65%
push ups
body rows


Tuesday

MWOD:
t-get ups x3/arm
roll lats and upper back x 20 passes each (60 total passes)
chin bar hang
hip capsule stretch

LIFT:
Military Press
10x10@55%

max rest 1min

WOD: for time

100 flutter kicks
75 dubs
50 total DB snatch  (30/45)
25 burpees

Wednesday

MWOD:
bottom squat x1min
hip opener on box
bottom squat x1min

LIFT:
a1) squat
10-8-6-4-2
@70/75/80/85/90

a2) kneeling side bridge
5x3x5ct/side

WOD: duets- two rounds

2 minutes per couplet
with a partner for max reps

cal row
box jumps

pullups
moded handstand pushups

power cleans  (85/115)
push presses  (85/115)

Thursday

MWOD:
roll pecs on post with lax ball
t-spine extension on roller
couch stretch

LIFT: EMOTM 8 min

bench press

x8@60%


WOD: 40-30-20-10 reps

KB swing
alternating floor press
goblet squat