The Bluegrass Way warm-up 2 Minutes Row/Bike/Run/Ski Erg 2 rounds of: 5 Upside Down KB Press Each Arm 5 KB Push Press 50m Double OH Carry 3×3 Drop Jerks 3×3 Press in Split (or Press from receiving position of Push Jerk) then For Time: 21 Strict Press (40% of Jerk) 15 Push Press (55%) 9…
The Bluegrass Way Partner Workout w/ both partners working together to complete the Rows, and one partner working at a time on the 11 reps. Partners may split reps however they’d like. Scale appropriately: 2001 meter Row 11 Box Jumps (30/24) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand…
The Bluegrass Way Establish a 1ME set of strict HSPU then Using the max effort set you found earlier: EMOM x 12: 1. Strict HSPU @ 30-40% reps/weight. (Ex: 10 unbroken earlier = all 4 sets of 3-4 unbroken). 2. KB Deadlifts (or Trap Bar) x 8 at moderate/heavy weight 3. Hollow Hold x :30…
The Bluegrass Way dynamic warm-ups and agility ladder then partner WOD 8 rds. 10 CAL row/BIKE 50m empty prowler push *switch athletes each round then 80 tire flip jump thru *one athlete working at a time. Partners switch as needed then 400m sandbag carry *both athletes walk(switch sandbag as needed)
The Bluegrass Way EMOTM for 6 minutes Station 1 – 5-10 Parallette Shoot-Throughs Station 2 – 10 Banded Glute Bridges Station 3 – 5-10 Lat Pull-downs Lat Pull-downs Lat Pull-downs then 5×5 bench press (increasing) then 15 minutes of: 2 rope climbs 20 Push-Ups 15 Chest-to-Bar Pull-Ups 10 double KB/DB thrusters