Author: JoEllyn

The Bluegrass Way 8×1 snatch first pull + snatch then 4rds 400 Meter Run 20 Kettlebell Swings (53/35) 20 Wall Ball (20/14) Rest 4 minutes Note times for each set. Trust your fitness and push the intensity.

The Bluegrass Way 3×5 back squat (5lbs heavier) 5×5 front squats (65-70%) then 12 minute AMRAP 5 HSPU 10 pull-ups 15 box jumps (24/20)

The Bluegrass Way crossover symmetry / shoulder mobility then 30 pull-ups 30 CAL Row/Bike 100m KB/DB farmers carry (70/53) 20 HSPU 20 CAL Row/Bike 100m KB front rack carry (53/35) 10 MU 10 CAL Row/Bike 100m KB waiters walk (35/25)

The Bluegrass Way 3×5 Back Squat (5lbs heavier) 3x ME strict chin-ups (weighted if needed) then In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working…

The Bluegrass Way 5×3 hang power cleans (increasing weight) then 3rds Every 6 minutes 15 burpee over bar 15 S2OH (95/65) 15 v-ups cash-out 400m sled drag (90lb/65lbs added to sled) *record total working time

The Bluegrass Way 15 minutes to find a heavy 5R deadlift (10-10 Part 1 & 2) 8 minute AMRAP 8 front rack reverse lunge (115/75) 8 power clean and jerk *RX+ = 135/95 rest 6-8 minutes 8 minute AMRAP 30 Double-Unders 20 Push-Ups 10 Ring Dips

The Bluegrass Way 3×5 Back Squat (5lbs heavier) 5×5 front squat (same weight as last week) then 3rds 500 Meter Row 10 KB/DB Thrusters 15 KB swings (53/35) ** Don’t forget to head over to the CFBG Shop and grab some new awesome SWAG for the fall!!      

The Bluegrass Way every 90 seconds for 8 rds: Complete 1 Power Snatch + 1 Overhead Squat (increasing) then 3rds. 100m suitcase carry (switch at 50m mark) (70/53) 20 KB swings (53/35) 30 push-ups 40 DU

The Bluegrass Way Every 8 minutes, for 24 minutes (3 sets), for times: rd1: Row 1000 Meters 20 Toes-to-Bar 20 thruster (95/65) rd2: Row 1000 Meters 20 Toes-to-Bar 20 hang clean (115/75) rd3: Row 1000 Meters 20 Toes-to-Bar 20 deadlifts (135/95) then 30-20-10 Russian twists sit-ups

The Bluegrass Way 3×5 back squat (5lbs heavier then last week) 5×5 front squat (60-65%) then 4 rds. 30 seconds ME cal row 30 seconds rest 30 seconds ME DB/KB S2OH (working weight) 30 seconds rest 60 seconds ME burpee rest 1 minute