OUR BLOG

The Bluegrass Way 6x 3 Jerk with Pause (Dip and hold for 2 seconds at the bottom of the dip, then drive.) then 15 minute AMRAP 15 Burpees Over the Barbell (lateral) 12 Squats (135/95) 10 Toes to Bar * even rds. barbell back squat odd rds. barbell front squat

The Bluegrass Way 12 minutes to find a heavy 1RM Clean + Jerk then EMOMT for 6 minutes 1 cluster @ 80-80% of above then “Jack”

The Bluegrass Way 3rds 30 second left side plank 30 second band pull-aparts 30 second right side plank 30 second banded good morning then 2rds 3 Minutes of Assault Bike (or Rowing) 3 Minutes of Alternating Single-Arm DB/KB Squat Snatches 3 Minutes of burpees 3 Minutes of Ring Dips 3 minutes of OH walking lunge…

The Bluegrass Way 15 minute AMRAP 500m row 50 DU 10 strict HSPU rest 5 minutes and when clock hits 20:00 minutes complete 15 minute AMRAP 200m sled drag 10 KB SDLHP 20 Wall Ball Shots (20/14)

The Bluegrass Way 3rds. 50 ft bear crawl 10 hollow rocks 30 second paloff squat hold 10 per side banded lateral monster walks then 8×3 front squats Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. then…

The Bluegrass Way Bench Press 5×3 (increasing weight) rest 2 minutes then Every 90 seconds for 3 rds. 1 bench press @ 95% of above then “Desire” then 50 PU for time