The Bluegrass Way 3rds. 50 ft bottoms-up single arm overhead carry (left arm) 5 e/a single arm push-press 50 ft bottoms-up single arm overhead carry (right arm) 50 ft rack rack walk 10 total front rack lunges then EMOTM for 6 minutes 1 strict press (80%) then Every 90 seconds for 4rds 3 push-press (increasing)…
The Bluegrass Way 15 minutes to find a heavy snatch then “Isabel” then EMOTM for 8 minutes: even minute: 45 second superman hold odd minute: 10 hollow rocks into 5 v-ups
The Bluegrass Way 6×3 strict press @ 80% then 12 minute AMRAP 10 KB deadlift into 100ft farmers carry 12 Single leg box jumps (6 each side) 20 Single-Arm KB/DB Push Presses( 10 each side) *can use plates or box to jump to for single leg jumps then 4x sled push
The Bluegrass Way Every 90 seconds for 12 minutes: even:3 MU (work on MU progressions or kipping progressions) odd: 3 Power Cleans (Start at 50% and increase if possible, practice touch and go reps) then 25 Pull-Ups 35 Wall Ball Shots (20/14) 1 mile run 35 Wall Ball Shots 25 Pull-Ups
The Bluegrass Way 3rds. 3 wall-walk into 20 second hold (nose and toes touching wall) 10 shoulder taps (modify to plank or advance to freestanding handstand hold) 3 negative HSPU (modify to tripod hold working on positioning of hands) *Not for time. Rest as needed then Every 2 minutes, for 30 minutes (5 sets): Station…
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…