TheBoltBlog

EMOM -12
Odd – 3 BS
Even – 4 High Box Jumps
+
4 sets
40s Row for cals
20s rest
40s OH Lunges
20s rest
40s Alt KB Snatch
20s rest

C&J – Build to a heavy single
+
Diane – Compare to 12.12.11
21-15-9
DL 225/135
HSPU
+
75 Wgt Sit-ups

Snatch – Build to a heavy single
+
AMRAP – 12
6 OHS 115/75
9 Burpees
12 Wall Ball

BS
5-5-5-5-5
+
AMRAP-6
6 GTOH 95/65
100m Sprint
-then rest 3min
2min Row for Calories
*score reps +cals

AMRAP – 9
200m Run
10-15 HRPU
10 TTB/Abmat Situps
–rest 5 min
AMRAP – 9
250m Row
10 Light/UB KB Swings
5 KB Facing Burpees
–rest 5 min
AMRAP – 9
60s skipping rope
5 Pull Ups/CTB Pull Ups
15 Walking Lunges
————
Compare to 8.20.13
This is Aerobic Power training, 70-80%. Goal is to move for the entire 9 minutes of each AMRAP. Choose appropriate weight and pace to stay aerobic and maintain continuous movement.

Build to a 1RM Deadlift
+
3 RFT (Sprint)
21 Box Jumps
15 Burpees
9 UB Thrusters
+
10min minimum
Mobility work
-couch stretch
-pigeon stretch
-T spine rollout/mobolity
-Shoulder mobility
-Froggy Stretch
-Hamstring PNF