TheBoltBlog

A. EMOM 15
1: 1-5 MU, 5 transitions or 5 Strict Pull Ups
2: 20-30s Hollow Hold
3: 15-30′ HS Walk
B. AMRAP-10
10 FR Walking Lunges 115/80
10 TTB

A. E2MOM 12
Hang Clean + Clean
B. For Time
800m Run
80 Double Unders
200m Farmer’s Carry 53/35
80 Double Unders
800m Run

A. Back Squat 3@70%, 3@80%, ME@90%, 2×3@85-90%
*Compare to 5.15.18
B. 5 RFT – 10min Cap
15/12 Cal Row
9 STOH 155/105

A. Mainsite Monday 180607
AMRAP 20
5 CTB
10 Wall Ball
15 KB Swing 53/35
B. For quality / Partition as needed

3min FLR (use rings/wgt if necessary)

50 GHD Hip Extension / Banded Good Mornings
30 Plate lateral Raise

A. Sprint Intervals
5 sets on a 3min clock
20/15 Cal AB
5 SB Cleans
10 Burpee Box Jumps 24/20
5 SB Cleans
ME Burpee Box Jumps 24/20
– rest 3 min
B. Mobility
Foam Roll Hips & Hamstrings
Pigeon Stretch 2mins each
Couch Stretch 2mins each

A. EMOM-20
Odd: 1 Snatch at 80%+
Even: Alternate between 3-6 BMU and 8-16 Pistols
B. With a partner AMRAP 12
Cal Row
*Switch every 30s, and complete 5 Burpees each time you get off the rower