Ultimate Fat Loss Bootcamp

Mwod:  1 lap, Roll glutes, Band hamstring stretch, Band hip stretch from rack


Deficit Deadlift off plate 4 x 6 reps- work up to heavy set of 6

McGill curl ups 3 x 10/10


WOD:  Tabata something else

6 rounds at each station, 20 on/10 off

Goblet squats
Push ups
Row
Battle ropes
Split jumps



Tuesday, Sept 17th

Mwod:  1 lap or row 250m, Roll chest and traps on post with ball, band lat/tri stretch, stretch wrists


Lift:  Military Press, Push press, Push Jerk (20 min time limit)

Work up to max military press x 3 reps, continue to add weight and Push press x 3, add weight and then jerk x 3
(2.5lb jumps for women, 5 lbs for men)

BPA x 20 every set



WOD:  For time:

2 Pull ups
4 T-get ups/arm
6 Burpees

3 Pull ups
6 OH Lunges/leg
12 KB swings

4 Pull ups
8 Cleans (85/145)
60 sec OH Barbell hold

5 Pull ups
10 RDL's (115/185)
20 Dubs

6 Pull ups
12 Body Rows
24 T2B