Posts by JoEllyn

The Bluegrass Way 8×1 squat clean + hang squat clean then 100 Air Squats 50 Box Jumps 75 Kettlebell Swings 100 DU 75 Kettlebell Swings 50 sit-ups 100 Air Squats

The Bluegrass Way 5×5 Barbell Z-Bar Press 5x ME Chin-ups then 3rds. 500 row rest 2 minutes between sets then 3rds. 400m run 2 minute rest then 3rds. 25 burpees to target 2 minute rest

The Bluegrass Way 4 rds 20 seconds hollow and arch swings 10 seconds rest 20 seconds scapular pull-ups 10 seconds rest 20 seconds inch worm with push-up 10 seconds rest 20 seconds goblet squat 10 seconds rest then “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups…

The Bluegrass Way 4×8 front rack reverse lunge (AHAP) 4×10 back extensions then 10 minute AMRAP 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) 1 complex = 1 rep * Burpees do not…

The Bluegrass Way ** CFBG CLOSED Next Saturday for Olympic Lifting meet, Saturday April 13th! Park WOD TBA! 15 minutes to find a heavy power clean + push jerk then Teams of 2: 100 burpees 50 Squat Cleans (205/135) 25 strict HSPU then 30-20-10 Russian twists sit-ups

The Bluegrass Way 3x 90 second ME bike for CAL then Every 7 minutes, for 35 minutes (5 sets), for times: 300/250m row 3 BMU 6 T2B 12 DB G2OH (AHAP) 400 Meter Run

The Bluegrass Way Front Squat 2×5 @ 55-65% 2×3 @ 65-75% 3×1 increasing then 100m double KB/DB waiters walk 200m double KB front rack carry 400m farmers carry 200m double KB front rack carry 100m double KB waiters walk *choose a moderate weight for you and try to increase with each movement. Increase weight from…

The Bluegrass Way 5×3 bench press (increasing) rest 2 minutes 3x 1 @ 95% then “Desire” *compare to 12.03.18 then 50 pull-ups/chin-ups

The Bluegrass Way 15 minutes to find a 1RM snatch then 800m run 30 deadlifts (155/105) 800m run 20 deadlifts (205/135) 800m run 10 deadlifts (265/155) then coach led stretches

The Bluegrass Way skill work then tabta superman & hollow holds then Every 3 minutes, for 24 minutes (8 sets) for max weight lifted: 400 Meter Run 3 Ring Muscle-Ups 3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the…