Posts by JoEllyn

The Bluegrass Way 4rds. 20 wall-balls 10 DB/KB box step-ups 20 KB swings then 3x 45 seconds plank on rings

The Bluegrass Way Every 2 minutes for 10 minutes 3 bench press (75-85%) then Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating DB/KB Snatches 10 Double KB/DB thrusters 4 RMU

The Bluegrass Way 2rds. 10 Wall Slides 10 Russian Baby Makers 10 Cuban Press ( https://binged.it/2J390mS ) 10 Overhead Squats (PVC pipe or empty barbell) 30 second Static Hang then Every 90 seconds for 8 rds. complete 1 snatch pull + 1 hang snatch then 15 minute AMRAP 30 Double-Unders 10 Deadlifts (185/135) 10 burpess…

The Bluegrass Way 15 minutes to find a heavy 1RM front squat then 3rds. 400m run 8 front squats then mobility work

The Bluegrass Way Every 2 minutes for 8 rds: 1 push jerk + 1 split jerk (increasing) then 10-1 HSPU 1-10 C2B PU 100m run then

The Bluegrass Way 4 rds. 30 second ME bike/row 30 second recovery row/bike then 30 seconds ME push-up (weighted if possible) *no worming 30 second rest then 30 second strict chin-ups 30 second rest then 10 minute AMRAP 30 DU 10 Russian KB swings into 10 reverse lunges(hold KB at chest) straight into 400m farmers…

The Bluegrass Way 3rds 30 seconds each side Ankle Dorsiflexion 30 seconds each side Couch Stretch 10 dead bugs 25 ft Bear Crawl forward + 25 ft backward 10 Single-Leg Jumps (bounding) then 800m run 20 squat cleans (95/65) 20 T2B 800m run 15 squat cleans (135/95) 20 T2B 800m run 10 squat cleans (155/115)…

The Bluegrass Way 5×3 temp overhead squat then 12 minute AMRAP 4 BMU 8 burpee box over jumps 16 wall-balls then 2rds. 20 Dumbbell Lateral Raise 20 Dumbbell Front Raise 20 Dumbbell Strict Overhead Press (perform as a complex.) Rest 2 minutes

The Bluegrass Way 5×3 tempo overhead squat (5 seconds down, pause for 3, 1 second up) -light and fast then 12 minute AMRAP 4 BMU 8 burpee box over jumps(24/20) 16 wall-balls then 2rds. 20 Dumbbell Lateral Raise 20 Dumbbell Front Raise 20 Dumbbell Strict Overhead Press (perform as a complex.) Rest 2 minutes

The Bluegrass Way hip mobility warm-up then “Christine” then 3x 6 barbell hip thrust 3x 60 second plank (weighted if possible) 3×6 SLDL