Ultimate Fat Loss Bootcamp

Monday

MWOD:
row 250m
roll adductors
kneeling adductor stretch
hip banded split squats x10/10

LIFT:
Trap bar DL  4x5@90-95% (of actual DL max)
superset
box jumps x8

WOD:  FOR TIME
50 sit-ups
50 russian twists/side
50 dubs
40 v-ups
40 choppers/side
40 dubs
30 frog crunches
30 landmines
30 dubs
20 double deadbugs
20 lateral deadbugs/side
20 dubs


Tuesday

MWOD:
chin bar hang
KB pec smash
sumo squat holds

LIFT: Push Press

10-9-8-7-6-5-4-3-2-1
+5lbs per round

WOD: 'buckets'

3 rounds for time

farmers ><
10 body rows
8 push ups
6 cal row
farmers ><
10 v-ups
8 DB lunges/leg
6 burpees
farmers ><
10 wall balls
8 single arm DB squat cleans/side
6 ball slams

Wednesday

MWOD:
super frog
roll quads
roll glutes/hips

LIFT: Squat
5x5@80%

a2) side bends 5x8/side

WOD: Fran

21-15-9
thursters
pullups

Thursday

MWOD:
roll pecs
band lat tri stretch
couch stretch

LIFT: max rounds in 10 minutes

Bench Press
x6-10@60%
push ups x8
DB push press x12

WOD: 15 min amrap

band pullaparts x50
400ft run
DB snatch x10/side
band pullaparts x50
backwards drags ><
KB swing x30