Ultimate Fat Loss Bootcamp

Bootcamp November 4th-9th 2019

Monday

MWOD:
Row 250m
Chin bar hang
couch stretch 

WOD 1: AMRAP x10min

bench press x6@85%
max push-ups
max body rows

WOD 2: EMTOM x15 mintes FOR MAX REPS

min 1: 25 seconds goblet squats 35 seconds rest 
min 2: 30 seconds burpees 30 seconds rest
min 3: 35 seconds v-ups 25 seconds rest

Tuesday

MWOD:
dubs practice x2min
cossack holds
hamstring unload
band hip split squat x10/10

LIFT:

DL
6@70% 4@80% 2@90% 2@95%

WOD: 4RFT

prower x > <
ropes x30
KB swing x25
wall balls x20

500m exit fee


Wednesday

MWOD:
t-get-up x3/3
roll pecs on post
roll lats on roller
bottom squat

LIFT: LAST (WO)MAN STANDING EMOTM - MILITARY @75%

min 1: x12 reps
min 2: x10 reps
min 3: x8 reps

WOD: DUETS
2 person teams
two minutes per couplet, coach allotted switch times, 2 rounds for max reps

cal row
thrustes

pullups
pushups

box jumps
Double DB snatches

Thursday

MWOD:
Row 250m
roll quads
roll glutes
bottom squat 

LIFT: 20 minute time cap

SQUATS
100 total reps with 70%

WOD: 10 minute time cap

21-15-9

snatch grip high pulls
hang cleans
barbell jump squats

Saturday:

Coaches choice