Posts by JoEllyn

The Bluegrass Way 2rds. 45 second work/ 15 second transition Easy Bike Wall Sit reverse lunge Single Leg Glute Bridges (30 Seconds Each) Video Lateral Box Step Overs then 6x 2 Push Jerks (increasing) then AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) 30 Deadlifts (135/95)

The Bluegrass Way “Double Jeopardy” On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight* then 4rds. 2 minutes ME bike/ski/row 2 minutes rest

The Bluegrass Way 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees *22 minute time cap…

The Bluegrass Way skill work: MU then 9-7-5 MU 50′ sprints (8 minute time cap) rest 4 minutes 15-12-9 pull-up box jump (8 minute time cap) rest 4 minutes 21-15-9 ball slam CAL bike (10 minute time cap)

The Bluegrass Way 15 minutes to find a heavy power clean + front squat + push jerk then AMRAP 3: Max Rounds of “”Macho Man”” (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (185/135)

The Bluegrass Way “long haul” 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row then 3rds. 30 seconds Russian Twists 15 second rest 30 seconds superman 15 second rest 30 second medicine ball climbs 30 second medicine ball climbs 30 second medicine ball climbs 15 second rest

The Bluegrass Way 4x 5 Deadlift (heavy) 4x ME strict HSPU *superset then “The undertaker” AMRAP 13: Buy-In: 800m run Directly Into… 5 Deadlifts (225/155) 15 AbMat Sit-ups 25 DU

The Bluegrass Way Back Squat E2MOTM 9 @ 58% 7 @ 65% 5 @ 72% 3 @ 80% 1 @ 85% 1 @ 90% then 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)

The Bluegrass Way “Dead Sea” Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts (225/155) No Rest Between Rounds *36 minutes straight *1 partner working at a time, break reps anyway then 20-15-10 ski-erg deadbugs (weighted)