Posts by JoEllyn

The Bluegrass Way 5×5 to find a heavy Overhead squat then 2rds (10 minute time cap) 50 sit-ups 40 step-ups 30 KB swings 200m run 10 strict pull-ups then at the 15:00m mark 400m sandbag carry

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 8x 1 power clean & jerk (increasing) then Open 11.1-Ish: 10 minute AMRAP: 30 DU 15 Power Clean + Jerks (@ ~50% of final weight in PC&J done earlier).

The Bluegrass Way Back Squat 3x 12 @ 70% then EMOM x 15 minutes: 1. 10 Bench Press (135/95). 2. 20 Jumping Lunges 3. 15/12 Calorie Row (Goal of :45 hard row)

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 Squats similar to last week @ 63% of 3RM back squat then EMOM x 12: 1: 4 BMU or 1 BMU Transition Drill + 3 Kip Swings 2: 10 Alternating KB/DB Snatches 3: :20 second L-Sit Hold

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 15 minutes to find a heavy 3 RM back squat then Every 2 minutes for 10 minutes 2 FS + 4 BS (135/95) + 20 DU then 2k row

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

The Bluegrass Way Every 2 minutes for 12 minutes Power clean + hang clean + jerk (increasing) then 50/35 Cal of Assault Bike or 75/50 Cal Row 40 Burpee Box Jump-Overs (24″/20″) 30 sandbag squats 10 BMU then (if time allows) Core 400m suitcase carry (switch arms every 100m)