TheBoltBlog

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

A1. Challenging HSPU 4×5-10; r/r 30s
A2. Hang Power Snatch 4×5; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
+
AMRAP – 8
3, 6, 9, 12…
DL 225/135
Burpees w/lat jump over bar

WL Track
A. Snatch 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
B. C&J 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
C. Snatch Pull 2×2@90%, 2@95%
D. BS 5×2@70%
————-
General Track
Pause BS (2s) 5-5-5-5-5
+
For time
750m Row
50 KB Swing 53/35
30 Burpees
50 KB Swing
750m Row

EMOTM – 10
Odd – 3 DE DL @~65%
Even – 3 DE DL + 5 Wgt/Strict Dips
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3 RFT (12min cutoff)
15 Power Clean 135/95
30 HRPU
60 DU

6 sets
3min Running clock
300/250m Row
12 CTB Pull Ups
8 FS @60%
ME DU (odd sets)/ ME Burpees (even sets) in remaining time
– rest 2min
+
Tabata Planks
*If you already have a solid plank and this is easy alternate single arm/single leg planks by raising an arm and/or leg off of the ground while maintaining a neutral spine and solid plank position

WL Track
A. FS 3×1@95%
B. C&J 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 3×1@85%
C. Clean Pull 2×2@90%, 2@95%
D. GHD Raise 3×12
———–
General Track
EMOM – 12
Min 1-3 – 3 Cleans @65%
Min 4-6 – 2 Cleans @70%
Min 7-9 – 2 Cleans @75%
Min 10-12 – 2 Cleans @80%
*Score total successful attempts
+
For Time
10, 9, 8…1
STOH 135/95
Box Jumps 24/20
*200m Run after each odd set