Posts by JoEllyn

The Bluegrass Way 6×3 bench press (increasing) then 100 DU 80 air squats 60 push-ups 40 sit-ups 20 ring dips 400 m farmers carry (53/35) 20 ring dips 40 sit-ups 60 push-ups 80 air squats 100 DU

The Bluegrass Way 15 minutes to find a 1RM clean & jerk then Every 5 minutes for 4 rds. complete: Rds. 1 & 3 20 C2B PU 400m run ME Thrusters (95/65) RDS. 2 & 4 20 HSPU 500m row ME OH squats

The Bluegrass Way 15 minutes to find 1RM split jerk then 8x500m partner row then sled drag

The Bluegrass Way 15 minutes to work up to a heavy 3 rep Back squat then EMOTM for 4 minute 2 Back squats @ 80% of above then 40 Wall Ball Shots (20/14) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs *12…

The Bluegrass Way 3 rds 60 seconds row for CAL/bike Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of jumping lunge Rest 30 seconds 60 seconds of Ring Dips Rest 30 seconds 60 seconds of rope climbs Rest 30 seconds then 3 rds. 8 supine ring rows 45 second…

The Bluegrass Way 4×4 deadlifts (heavier than last week) between sets complete 10 tall Box jumps then 10 minute AMRAP 10 hang power snatch(95/65) 10 burpee over bar 10 C2B pull-ups then 3×6 (3 per side) Turkish get-ups

The Bluegrass Way 8×2 push jerk(working weight) then 10 minute AMRAP 10 devil press 20 alt. KB/DB snatches 10 HSPU then Tabata row or bike

The Bluegrass Way EMOTM for 30 minutes Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (35/25) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24/20) Minute 5 – 30-Second Plank on Rings then 3x 100m suitcase carry (50m left/50m right)

The Bluegrass Way 4×6 deadlifts 3x 20 UB KB swings (AHAP) then Row 1000 Meters immediately followed by… 3rds, 10 Thrusters (115/75) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 Minutes

The Bluegrass Way “Elizabeth” then 3x 45 second batwing hold 3×8 hip bridges