Posts by JoEllyn

The Bluegrass Way Gymnastics Skill Work 3rds. 1 minute ME UB MU 1 minute ME handstand walk (handstand skill work) 1 minute ME L-hold (40 seconds) 1 minute ME 50 ft right arm suitcase carry/50 ft left arm suitcase carry (AHAP) then 2 rds. 30/25 Cal Bike or Row 25 Burpee Box Jump-Overs rest 1:1…

The Bluegrass Way Every 90 seconds for 8 rds. complete: 2 power cleans + 1 split jerk (70-75%) then 1000 Meter Row 30 Alternating Single-Arm DB/KB Snatches (53/35) 50-Foot Left Arm Overhead DB Walking Lunges 50-Foot Right Arm Overhead DB Walking Lunges 30 Russian KB swings 1000m Run Saturday, January 26th: 10:00am Mobility Clinic: Q&A…

The Bluegrass way “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six…

The Bluegrass Way 6x 2 hi-hang cleans + 1 jerk (increase to heavy) then “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk Mobility Clinic: Q&A with PT Dr. Jon Saturday January 26th @ 10:00am Snatch…

The Bluegrass Way 4×5 deadlift @ 70% then 1000m row 30 power cleans (135/95) 15 BMU then 100 alt. v-ups

The Bluegrass Way 4 rds. 1 minute ME – Supinated-Grip Strict Chin-Up (add weight if possible) 1 minute – 100 ft Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50ft) 1 minute – 6-8 Supinated-Grip Bent-Over…

The Bluegrass Way Every 2 minutes for 6 rds. Back Squat Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6 – 1 rep @ 95+%…

The Bluegrass Way 3rds. 1 minute burpees 1 minute reverse snow angels 1 minute deadbugs 1 minute goodmornings then 15 minute AMRAP 500 Meter Row 50 DU 10 Push-Press(115/75) RX+ = HSPU Rest 5 minutes, and when the running clock reaches 20:00… 15 minute AMRAP 400 Meter Run 40 wall-balls 20 Alternating Single-Arm D/B or…

The Bluegrass Way 4rds. 16 front rack reverse lunge (moderate weight) 4-6 temp weighted chin-ups then 40 Wall Ball Shots (20/14) 20 Pull-Ups 30 Wall Ball Shots 15 T2B 20 Wall Ball Shots 10 C2B pull-ups 10 Wall Ball Shots 5 RMU

The Bluegrass Way *Regular Class Schedule* next week will start open prep programming! 400 Meter Run 15 Ground to Overhead (135/95) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 HSPU 400 Meter Run 5 Ground to Overhead 10 BMU then at 18:00 minutes on the clock: 12 minutes to find a 1RM thruster