TheBoltBlog

Pause (3s) BS 5×3 @80% best set of 10 from previous weeks
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3 RFT
50 Abmat Sit Ups
30 KBS 53/35
10 FS 135/95

3 Rounds
500m Row
30 Wall Ball
20 CTB or Pull Up
10 GTOH 135/95
75 Double Unders
– rest 3 min

A1. Wgt/Strict Pull Up 5×5
A2. Wgt/Strict Dips 5×5
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AMRAP 10
3 Heavy DL
6 Bar Facing Burpees
12 TTB

EMOM – 12
Min 1-3 – 3 Cleans @70%
Min 4-6 – 2 Cleans @75%
Min 7-9 – 2 Cleans @80%
Min 10-12 – 1 Clean@85%
*Score total successful attempts
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For Time
10, 9, 8…1
STOH 135/95
Box Jumps 30/24

4 sets
0-2min
10 Power Clean 135/95
ME Double Unders
2-4min
10 Burpees to 6″ target
ME Cal Row
rest 2min
*Score total DU and Cals
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3 sets
15 Band Pull Apart
12 Banded Good Mornings
1min Couch Stretch each leg
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Or make up 12 Days of BOLT Christmas

12 Days of BOLT Christmas
1. SC&J 185/125#
2. Burpee w/ lateral hop over bar
3. HSPU
4. Pistols (4 total)
5. CTB Pull ups
6. Box jumps
7. KBS 70/44
8. HR Push Ups
9. wall ball 20/14#
10. DL 185/125#
11. TTB
12. Overhead Walking Lunge (each) 45/35