TheBoltBlog

A. Pause Push Press 5×5
*1s pause in Dip
*Reset each rep
B. For Time – 7min Cap
27/21 Cal Row
21 GTOH 95/65
15 BF Burpees
200m Shuttle Run (50mx4)

A. Open Workout 15.3
AMRAP 14
7 muscle-ups
50 wall-ball shots
100 double-unders
B1. Pigeon Stretch – 2min each leg
B2. Super Frog Plate Stretch

A. EMOM 4
3 Hang Clean

E2MOM for 4 sets
Hang Clean + Clean

E2MOM for 4 sets
Clean
B. AMRAP 10
10 TTB
10 DB PC 50/35
10 Box Jump Overs 24/20

AMRAP 35
1000m Row
200m Farmers Carry 53/35
800m Run
*Compare to 10.3.17

A. EMOM – 14
Min 1 – 15/12 Cal Row
Min 2 – Gymnastics Skill
*Choose a gymnastics skill you need work on. Make the rep scheme/movement challenging, however, do not increase volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
B. Mainsite 180207
AMRAP 12
20 GHDSU
10 L Arm OH Walking Lunge 50/35
10 R Arm OH Walking Lunge 50/35

A. Back Squat 5-3-1-3-5
B. AMRAP 8
21 DL 185/135
21 HSPU
18 DL 225/155
21 HSPU
15 DL 275/185
21 HSPU
12 DL 315/205
21 HSPU
9 DL 365/225
21 HSPU