Posts by JoEllyn

Please follow us on Facebook and Instagram (cfbluegrass) for more updates and workouts.

The Bluegrass Way “Bergeron Beep Test” then 3sets 10 Rower Pike-Ups 10 Deadbugs 30 Hollow Body Scissor Kicks Rest 2 minutes between sets “Well done is better than well said.” – Benjamin Franklin

The Bluegrass Way Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 lateral jumps over barbell 3 Power Snatches Build in Power Snatch Weight then Teams of 3: 400m relay style (each athlete run 3 – 400m sprints)

The Bluegrass Way E2MOTM 1×9 @ 72% 1×7 @ 78% 1×5 @ 85 1×3 @ 92% 3×1 @ 102% then 21-15-9: Double Dumbell Power Cleans Box Jump Overs (24/20) Double Dumbbell Front Squats Toes to Bar *13 minute time cap

The Bluegrass Way Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (75/55) 50 Pull-ups 50 Power Snatches (95/65) 50/35 Calorie Row 25 Power Snatches (115/85) 50 GHD sit-ups 15 Rope Climbs 25 Power Snatches (115/85) 25/20 Calorie Row 50 Power Snatches (95/65) 50 Pull-ups 75 Power Snatches (75/55) 50 Burpees then mobility…

The Bluegrass Way Tabata HSPU then 5 Rounds: AMRAP 4: 21/15 Cal BiKe 20 Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between then

The Bluegrass Way “Full Circle” 1500 Meter Row 100 Double Unders 800m run 100 Double Unders 1500 Meter Row then 3rds 30 second plank 30 second hip extension hold 30 second hold on rings rest as needed between sets

The Bluegrass Way 6 minute AMRAP 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar … Add (3) Reps to Each Movement Until Time Cap rest 6 minutes 6 minute AMRAP 3 push-ups, 3 split jumps (each…

The Bluegrass Way EMOTM 1 pausing squat + 1/4 squat Sets 1-3: 50% Sets 4-6: 53% Sets 7-8: 56% Sets 9-10: 60% then 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute ME KB swing (53/35) 1 Minute Bike Calories 1 Minute Rest