Posts by JoEllyn

The Bluegrass Way 15 minutes to find a 1RM snatch then EMOTM for 21 minutes: minute 1: 30 second ME row/bike/sled push minute 2: 3 Power Snatches @ 75-80% of today’s 1RM minute 3: 30 second ME RMU

The Bluegrass Way 12 minute to find a heavy 1 push-press then 12 minute AMRAP 4 wall-walks 8 T2B 50 ft walking lunges(farmers carry style KB) then Tabata burpees

The Bluegrass Way Back Squat: 1×5 reps @ 55% 1×5 reps @ 65% 1×3 reps @ 75% 2×2 reps @ 85% 3×1 rep @ 90% then 30/20 Cal ROW 10 Front Squats (155/105) 20 Burpee Box Jump-Overs (24″/20″) 10 Front Squats (155/105) 400M run

The Bluegrass Way 6×3 Push-press (increasing to find a heavy) then Every 5 minutes, for 20 minutes (2rds of each) for times of: Rounds 1&3 500/400 Meter Row 12 Strict Handstand Push-Ups rounds 2&4 30 split jumps 15 ball slams(30/20) 20 pull-ups Sign-Up for the Bluegrass Team Open!! https://www.eventbrite.com/e/2019-open-bluegrass-team-style-open-tickets-56082959642 Open Workout 19.1 starts TOMORROW!! Sign-up…

The Bluegrass Way Every 90 seconds for 8rds 1 power clean (increasing) then 15 Power Cleans (155/105) 30 Ring Dips 15 back squats 50 DU 10 Power Cleans 20 Ring Dips 10 back squats 50 DU 5 Power Cleans 10 Ring Dips 5 back squats 50 DU

The Bluegrass Way 80 Double-Unders 40 KB swings (53/35) 20 Ring Dips 10 Bar Muscle-Ups 400m sled drag 10 Bar Muscle-Ups 20 Ring Dips 40 KB swings 80 Double-Unders

The Bluegrass Way Back Squat: 1×4 @ 70% 1×3 @ 80% 2×2 @ 90% 4×1 @ 95% then 3rds. 30 Wall Ball Shots (20/14) 15 Dumbbell Burpee Box Step-Overs Sign-Up for the Bluegrass Team Open!! https://www.eventbrite.com/e/2019-open-bluegrass-team-style-open-tickets-56082959642 **** Bluegrass Master’s Skill Clinic this Sunday @1pm with Coach Tim !

The Bluegrass Way Every 90 seconds for 8 rds. 1 Clean & Jerk Starts at 70% and increase as form allows then 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap = 10:00 – please adjust loading or repetitions accordingly. then Tabata shuttle sprint SIgn-Up for the Bluegrass…

The Bluegrass Way 3rds. 400 Meter Run 30 hang power cleans (95/65) 15 deadlifts (215/155) 10 HSPU 5 RMU

The Bluegrass Way EMOTM for 9 minutes (good working weight) 1 strict press + push press+ push jerk then 14 minute AMRAP 40 DU 30 air squats 20 DB/KB S2OH 10 Pull-Ups then 30-20-10 Russian twists hollow rocks BRING A FRIEND FOR FREE TOMORROW!!!!!