OUR BLOG

The Bluegrass Way 8×2 push jerk(working weight) then 10 minute AMRAP 10 devil press 20 alt. KB/DB snatches 10 HSPU then Tabata row or bike

The Bluegrass Way EMOTM for 30 minutes Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (35/25) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24/20) Minute 5 – 30-Second Plank on Rings then 3x 100m suitcase carry (50m left/50m right)

The Bluegrass Way 4×6 deadlifts 3x 20 UB KB swings (AHAP) then Row 1000 Meters immediately followed by… 3rds, 10 Thrusters (115/75) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 Minutes

The Bluegrass Way “Elizabeth” then 3x 45 second batwing hold 3×8 hip bridges

The Bluegrass Way 15 minutes to find a 1RM snatch then EMOTM for 21 minutes: minute 1: 30 second ME row/bike/sled push minute 2: 3 Power Snatches @ 75-80% of today’s 1RM minute 3: 30 second ME RMU

The Bluegrass Way 12 minute to find a heavy 1 push-press then 12 minute AMRAP 4 wall-walks 8 T2B 50 ft walking lunges(farmers carry style KB) then Tabata burpees