Ultimate Fat Loss Bootcamp

Monday

MWOD:
band hip split squats off rack x10/leg
band hip stretch x30 seconds/side
band hip split squats off rack x10/leg

LIFT: EMOTM x10min

DL x4@75%
burpee over bar x2

WOD: 5 rounds for time

run to sidewalk and back
250m row
prowler x150 feet

Tuesday

MWOD:
chin bar hang
t-spine extension on roller
cossack squats x10/10

LIFT:
Push Press out of rack
work up to daily max  (coach keep them to @9)
3x5@80%

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

DB lunges per leg
DB thrusters
Plank rows
V-ups

Wednesday

MWOD:
roll calves
roll quads on roller
bottom squat

LIFT: EMOTM X max

Squat
x3@70%
+1 rep every minute

WOD: barbell complex

high pull
hang clean
push press
front squat
jerk

work up to max load
12 min time cap

Thurday

MWOD:
band lat tri stretch
roll pecs on post
floor slides

LIFT:
a1) Bench Press Clusters
4x5+2-3@80% (15-20 seconds between +)
a2) strict KB high pulls  4x12
a3) facepulls 4x15

WOD:

20 box jumps
25 KB swings
30 dead bugs

15 toes 2 bar
20 wall balls
25 body rows

12 fallouts
15 floor slide pikes
20 push ups

10 t-get-ups (total)
12 single arm DB thrusters/side
15 front weighed broad jumps