Posts by JoEllyn

The Bluegrass Way   “Hotshots 19”

The Bluegrass Way 100 Double-Unders 50 Russian Kettlebell Swings  25 Toes to Bar 100 box jumps  25 Toes to Bar 50 Russian Kettlebell Swings 100 Double-Unders then planks series

The Bluegrass Way Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – 6-8 reps Posted Single-Leg Deadlifts (Left Leg) Station 2 – 6-8 reps Posted Single-Leg Deadlifts (Right Leg) View this post on Instagram Do your glutes a favor, try this variation of single-leg deadlifts. @kristieramo has been working to get…

The Bluegrass Way 5×6 push press (tempo 11X2) Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. then 1000m row 80 push press (95/65) 800m sled drag (45lbs)        

The Bluegrass Way 3×8 back squat @ 75% then 9 minute AMRAP 3 Thrusters (135/95) 6 Burpees Over the Barbell 9 Pull-Ups rest 6 minutes ME 800m run   GUYS NIGHT at CFBG!!! https://www.facebook.com/events/856173881410510/

The Bluegrass Way 5rds. (15 minutes) 30 seconds ME weighted step-ups 15 seconds rest 30 seconds strict chin-up 15 seconds rest 30 seconds DB seated press 15 seconds rest 30 seconds v-ups 15 seconds rest then 15 minutes of cardio/shake out then mobility

The Bluegrass Way 2rds. 30 seconds Assault Bike 30 seconds each direction Banded Lateral Walks 30 seconds Banded Glute Bridges Shuttle Run Banded Good mornings then 8×2 back squats (build to a heavy) then “Open Chipper”

The Bluegrass Way 12 minutes to build to a 1RM power clean then Every 4 minutes, for 12 minutes (3 sets) for times: 500 Meter Row 6 Power Cleans (185/135) then Every 4 minutes, for 12 minutes (3 sets) for time: 400m run 6 Front Squats ***FREE 4th of July Community Workout! *** Open gym…

The Bluegrass Way 4×5 push-press 4×5 tempo supine tempo ring rows then 14 minute AMRAP 40 DU 20 Alternating KB Snatches (53/35) 80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

The Bluegrass Way Every 2 minutes for 14 minutes complete 1 hang snatch + 1 snatch (increasing) then “Nancy”