Posts by JoEllyn

The Bluegrass Way ** Don’t forget to sign-up for the Bluegrass Team Open** EMOTM for 10 minutes: 1 set of UB wall-balls then 5 rounds for time (Time cap: 25:00): 30 Sit-Ups 25 Ball-Slams 20 Calorie Row

The Bluegrass Way Every 2 minutes for 12 rds. station 1: 1 clean (increasing) station 2: 1 set of MU (that can be maintained for 6rds) then For time w/ a partner: 200/160 Calorie Bike (or 280/240 calorie Row). -Every 20 calories, partner switches and holds sandbag. *If sandbag is dropped, 5 burpee penalty

The Bluegrass Way 20 minutes to find a 10 RM back squat then 400m Run Buy-In 3-6-9-12-15-18-21 Goblet Squats (53/35) T2B 400 m Run Cash Out ** GLOW FREE RUNNING event tomorrow at 8:00am! ** – weightlifting class CANCELLED tomorrow

The Bluegrass Way 4×6 bench press 4×6 pendlay row (AHAP) then 0-10:00 to complete: 3-2-1 Rope Climbs (Rx+ = Legless) 21-15-9 Front Squats (155/105 or 50% of 1RM FS, whichever is lighter) 10-15:00 Rest then immediately begin Metcon #2. 90/75 Calorie Row: Every 15 calories, 6 burpees over rower. (10 minute time cap) ** Don’t…

The Bluegrass Way 8x 1 power snatch + overhead squat (increase to heavy) (if power snatch max is

The Bluegrass Way 6×2 thruster (increase to heavy) then 21-18-15-12-9 thruster(75/55) burpee over bar ** Free Women’s Running Clinic** September 28th @ 8:00am (lifting class cancelled)

The Bluegrass Way 4x 15 ring push-ups 4x ME set ring pull-ups (strict) Every 4:00 minutes for 5 rds. complete: 20 alternating DB/KB Snatch 10 Box Jump Overs 250m row Goal is 1:00 rest or more.

The Bluegrass Way Every 2 minutes 5 UB hang power cleans @ 50% of power clean for 10 minutes then 5 minutes rest EMOTM for 5 minutes 3 UB hang power cleans @ 60-65% then 30 strict HSPU Every 2 minutes (starting at 0:00) 12/10 CAL Row (15/12 Bike)

The Bluegrass Way 12 rds, Every 90 seconds: station 1: 3 front squats station 2: 6 back squats @ 69% of your 3RM back squat then 10 minute AMRAP 200m run 40 mountain climbers 20 ball slams

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…