Ultimate Fat Loss Bootcamp

BOOTCAMP NOV 11-16 2019

MONDAY

MWOD:
t-spine extensions on roller x20
roll glute med on softball
bottom squat tension

LIFT:
Squat EMOTM 10 min
x5 reps @70%

WOD:

Row 500M > 5 burpees 5 pushups 5 v-ups
Row 400M > 10 KB swings 10 bw lunges
Row 300M > 5 burpees 5 pushups 5 v-ups
Row 200M > 10 KB swings 10 bw lunges
Row 100M > 5 burpees 5 pushups 5 v-ups

TUESDAY

MWOD: 
Chin bar hang x max time
roll lats on softball
chin bar hang x max time
couch stretch

LIFT: MILITARY

4x6+2-4 reps @75%
(perform 6 reps, rest for 20-30 seconds and perform 2-4 more reps)

no money x15

WOD: 12 min AMRAP

15 toes 2 bars
10 box jumps
5 ball slams

WEDNESDAY

MWOD:
hip opener on box
bird dog holds x5 per side with pause
stretch calves

LIFT: DL E2MOTM
x2 DL @60%
+1 rep and plus 5% per round
work up to convervative max effort

WOD:  Polynikes

FOR TIME

50x hand to hand swings
40x wall ball
30x goblet squat
20x KB snatch
10x manmaker
row 500m
10x manmaker
20x kb snatch
30x goblet squat
40x wall ball
50x hand to hand swings

THURSDAY

MWOD:
roll pecs on post
band pec stretch
banded super frog

LIFT: Bench

3x5@80%
x12-15@65%

a2) bodyrow 4x10


WOD: 5RFT

Hang Clean x5
farmers carry x60 feet
20 sit ups