Ultimate Fat Loss Bootcamp

Mwod:  Row 2 mins,  Roll hamstrings on box with ball, roll glutes on floor with ball, Band hamstring stretch, Band hip stretch from rack


Deadlift:  5 @ 65%, 3 @ 75%, 2 @ 85%, 3 x 1 @ 95% OR AMRAP @ 95%


Band Curls 4 x 20


WOD:  All for time

3 Rounds:

5 box jumps
25 Battle ropes
50 Med ball twists

2 Rounds:

8 Renegade rows
12 KB swings
20 DB Thrusters

1 Round:

8 T get ups (4 per)
10 Burpees
250m Row

Thurs, Feb 6th

Mwod:  Row 2 mins, Roll traps and shoulders with ball, Roll front shoulder with barbell sleeve, Tspine ext over roller with stick, 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

8 Burpees

3 Pull ups

6 Lunges/leg

12 KB swings

4 Pull ups

8 Cleans (75/145)

60 sec OH Barbell hold

5 Pull ups

10 RDL's (115/185)

20 Dubs

6 Pull ups

12 Body Rows

24 V ups

7 Pull ups

14 Alt DB Snatch

28 Goblet squats