TheBoltBlog

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

A. Hang Power Snatch 7-5-3-3-3
B.
21-15-9
BF Burpees
CTB
Power Snatch 95/65

Workout 17.5 – 20min Cap
10 RFT
9 Thrusters 95/65
35 Double Unders

A1. FS 5×3
A2. CTB Pull Ups 5×5-15
B.
AMRAP 12
25 Cal Row
25 HSPU

A. Power Clean + Push Jerk 5×2
B. For time
15 TnG C&J
15 BBJO 24/20
rest 3min
12 TnG C&J
12 BBJO 24/20
rest 3min
9 TnG C&J
9 BBJO 30/24
rest 3min
6 TnG C&J
6 BBJO 30/24