Posts by JoEllyn

The Bluegrass Way 21-15-9 Power Clean (165/115) Wall-Balls (30/20) *30 Double Unders (50 Singles) after each set of wall-balls. Rx+ = 185/125 Time Cap: 10 minutes *REPEAT

The Bluegrass Way EMOTM for 10 minutes 5 TNG snatch (working weight) then 5 sets of: AMRAP 2 Minutes On/1 Minute Rest 6 Box Jumps (24/20) 4 Deadlifts (225/155) 2 Ring Muscle-Ups *Record reps for each set. 1 round = 12 reps. *Each set starts from beginning (box jumps).

The Bluegrass Way 5×5 Shoulder press (50-60%) 5×5 (each arm) single arm KB row then 1 mile run 50 Ball Slams 30 Burpees to 6″ target Rx+ = Sub 13:00 w/ (50/35) Rx = Sub 15:00 ** FMS Testing TONIGHT with KORT PT **

The Bluegrass Way T2B progression work then 1000m row -then- 5 rounds: 100 ft walking lunge (unweighted) 10 T2B -then- 1000m row Rx+ = Unbroken T2B all rounds. ** FREE FMS Testing with KORT PT tomorrow. Tuesday, at 6:00pm! ** Christmas Party, December 13th from 8:00pm-12:00am

The Bluegrass Way 3×1 minute ME sandbag bearhug carry (AHAP) then “Filthy Fifty”

The Bluegrass Way 2rds. 3 minutes ME HSPU rest 30 seconds 3 minute ME C2B pull-ups rest 30 seconds then AMRAP 10:00 1 Snatch (165/115) or 65% Snatch. 6 Bar Facing Burpees Rest 5 minutes AMRAP 8:00 1 Cluster (@ same weight as above) 4 Lateral Burpees over Bar ** MARK YOUR CALENDARS FOR THE…

The Bluegrass Way ** THANKFUL TUESDAY ** Say ‘Thank you’ to someone that has made a difference in your life! Every 3 minutes (superset): 5×3 clean pulls 5×8 RCL then 20 minute AMRAP: 10 Devil’s Press (50/35) 10 Toes to Bar 10 Calorie Row 25 Sit-ups *Advanced = GHD Sit-Ups

The Bluegrass Way Every 90 seconds for 12 rds. Station 1: 2 Front Squats ( \75% of your 3RM back squat) Station 2: 4 Back Squats then 3 rounds: 400m Run 20 American KBS (53/35) 8 Strict Pull-Ups Rx+ = Sub 10:00 Time Cap: 16 min     Final week of increasing squats before deload…

The Bluegrass Way 3x 10 bench press 3x 10 GHD sit-ups then Every 2:00 for 10 rounds: 35 Double Unders (50 Single Unders) 9 Thrusters (95/65) Rx+ = 135/95

HAPPY HALLOWEEN!!! Regular scheduled morning classes. Open GYM from 5:00-7:00pm ONLY 800m run 10 renegade rows 20 KB swings 30 walking lunge (total steps) 20 KB snatches 10 Renegade rows 400m run sandbag run 10 renegade rows 20 KB swings 30 walking lunge 20 KB snatches 10 Renegade rows 800m run *** AT HOME OPTION…