TheBoltBlog

BOLT Chaos
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Movements in no particular order
DB Snatch
Pistols
HSPU
Cal Row
Sled Pull
Double Unders
Burpees

A. 15min HS Walk Skills and Practice
*scale to box and wall walks and scale up to obstacles
B. AMRAP – 15
300m Run
15 FS 135/95
8 BF Burpees

A. Every 90s for 8 sets
Power Snatch + Snatch Balance + Hang Snatch
*scale as appropriate to Power Snatch + Hang Power Snatch + OHS
B. 21-15-9
Power Snatch 85/55
CTB
*Control your barbells and drop from hip

A. Build to a 1RM Back Squat
B. Fibonacci Friday – 8min Cap
5-8-13
Challenging HSPU
BB DL 315/225
then
90′ Double KB OH Walking Lunge 53/35

A. E90s for 8 sets
Power Clean + Hang Clean + Jerk
B. Alternating rounds with a partner
10 Rounds
1200m or 1.2 Km
Assault BIke

A. For time
50m Heavy Backward Sled Drag
2 Rope Climbs
600m Run
10 Burpee Box Jump Overs
Monkey Bar across all Rigs (or 15 Pull Ups)
White Wall to Blue Wall Low Crawl
Blue Wall to White Wall HS Walk or Bear Crawl
Monkey BAr across All Rigs (or 15 Pull Ups)
10 Burpee Box Jump Overs
600m Run
2 RC
50m Heavy Backward Sled Drag
B. Mobility
Pigeon Stretch 2min each
Foam Roll Party