TheBoltBlog

EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or 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 of each, that can add up quickly!). Coaches will provide guidance.
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3 Sets
1min Row for Calories
1min HRPU
1min Box Jumps
rest 1min
*score total cal/reps

General Track
BS 5×5@85%
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10-8-6-4-2 GTOH 135/95
10, 20, 40m Shuttle Sprint
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Strength Track
A. Snatch 2x(2@75%, 2@80%, 1@85%)
B. BS 4×5@85%
C. Bentover Row 4×6
D1. GHD Raises 3×12
D2. Strict TTB 3×12

A1. DE DL 8×3 55-60%
A2. Bounding
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3 RFT
30 Wall Ball
12 Alt KB Snatch
then
1000m Row

EMOM- 10
Odd – 3 Cleans
Even – 30 Double Unders
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21-15-9
STOH 115/75
Pull Ups
Burpees over the Box
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3×15 Band Pull Aparts

A1. Rope Climbs 4×2-3; r/r 30s
A2. Pistols 4×12; r/r-30s
A3. TTB 4×8-15; r/r-60s
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AMRAP – 12
10 Burpees
100m Heavy BB Carry

General Track
Back Squat 6×5@80%
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50 Box jumps 24/20
400m Run
50 KB Swings 53/35
400m Run
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Strength Track
A. BS 6×5@80%
B1. Push Press 4×4@90%**
B2. Wgt/Strict Pull Ups 4×5
C1. GHD Sit Ups 3×15-25
C2. Banded Good Mornings 3×15
**Push Press %’s based upon your 3RM Push Press.