Posts by JoEllyn

The Bluegrass Way Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15 G2OH (95/65) 30 Box Jumps 15 Toes to Bar 2/1 rope climb then mobility stretches

The Bluegrass Way EMOTM for 16 minutes (4rds) Minute 1 – Cal Row Minute 2 – Strict Handstand Push-Ups Minute 3 – Bar Muscle-Ups Minute 4 – Renegade Row then 3rds. ME UB strict ring dips into kipping ME HSW

The Bluegrass Way Back Squat 2x 5 reps @ 70-75% 2x 3 reps @ 75-80% 3x 1 rep @ 80-85% then 12 minute AMRAP 4 hang power cleans 8 front squats 12 back rack alternating lunge 24 lateral jumps over bar then 4rds. 30 second hollow hold 30 second alternating v-ups 30 second superman 30…

The Bluegrass Way 5x 4 Push Press (work up to heavy) then “Helen” then “annie”

The Bluegrass Way agility ladder drills then 5 minute AMRAP 15 Box Jumps (24/20) 15 Push Presses (95/65) Rest 2 minute 5 minute AMRAP 5 Devil’s Presses (50/35) 15 Air Squats Rest 2 minutes 5 minute AMRAP 10 Pull-Ups 15 Push-Ups

The Bluegrass Way 15-12-9 thruster burpee over bar then Tabata skill (your choice) then 3×8 Bulgarian split squat 3x 45 second batwing hold on bench

The Bluegrass Way Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 10 ring push-ups 20 Alternating Pistols 10 HSPU 400 Meter Run then core work

The Bluegrass Way  6 x 1 power snatch + overhead squat (moderate weight) then 3 rds. 20 pull-ups 40 KB swings   Saturday FREE Q&A session with PT Dr. Jon! Come bring your mobility or injury questions on Saturday from 10:00-10:30am SUNDAY SNATCH CLINIC with Coach Madison! $5.00 for members $10.00 for non-members

  The Bluegrass Way Back Squat 1×5 60% 1×3 70% 1×1 80% 2×10 73% then 3 rds. 20 Lunges holding DB/KB in farmers carry position 20 Single-Arm DB/KB Press 20 Toes to Bar *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one…

The Bluegrass Way EMOTM for 4 minutes 1 high hang snatch then EMOTM for 4 minutes 1 hang snatch then EMOTM for 4 minute 1 snatch (increasing) then 5rds of ME: 60 seconds of KB or Dumbbell Ground to Overhead (working weight) 60 seconds of Rowing 60 seconds of burpees 60 seconds of Sand Bag…