OUR BLOG

The Bluegrass Way 4rds. 3 minute AMRAP 40 DU 20 push-press (empty barbell) 10 back rack squat jumps rest 2 minutes then 400m sled drag then stretching coaches choice

The Bluegrass Way CFBG will be closed Christmas Eve and Christmas Day! At Home workouts will be posted in wodify 20 minutes to find 1RM back squat then 400m run 15 Box-Facing Burpee Box Over Jumps (24″/20″) 20 Chest-to-Bar Pull-Ups 15 Box-Facing Burpee Box Over Jumps (24″/20″) 10 MU (ring or Bar) 15 Box-Facing Burpee…

The Bluegrass Way Back Squat 1×3 @ 60% 1×3 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90% then 3rds. 90 seconds CAL ROW Rest 30 seconds 90 seconds of DU Rest 30 seconds 90 seconds of HSPU Rest 30 seconds 90 seconds of T2B Rest 30 seconds

The Bluegrass Way 6x 1 push press + 1 push jerk + 1 split jerk then EMOTM for 16 minutes minute 1: 15 OH squats (115/75) minute 2: 2 rope climbs minute 3: 20 box jumps minute 4: 6 ring MU

The Bluegrass Way Run 400 Meters 40 Kettlebell Swings(53/35) 40 Single-Arm Kettlebell Thrusters (20 each side) 40 Kettlebell Swings Run 400 Meters then barbell glute bridge 3×8 SLDL 3×8

The Bluegrass Way De-Load week!! 3×5 Back Squat @ 75% then 3rds. 60 seconds of Assault Bike/Row/ski erg (for calories) 30 seconds of Power Snatches (135/95) rest 90 seconds 60 seconds of burpee to target 30 seconds of Power Cleans (135/95) rest 90 seconds then mobility