The Bluegrass Way Every 2 minutes for 12 minutes Power clean + hang clean + jerk (increasing) then 50/35 Cal of Assault Bike or 75/50 Cal Row 40 Burpee Box Jump-Overs (24″/20″) 30 sandbag squats 10 BMU then (if time allows) Core 400m suitcase carry (switch arms every 100m)
The Bluegrass Way Shoulder mobility work then 3×5 overhead squat (working weight) then Every 6 minutes, for 24 minutes (4 sets) for times of: 400 Meter Run 20 Db/Kb Push Presses 10 ring dips 15 v-ups
The Bluegrass Way 6×3 strict press (increasing) then 1000m row 30 box jumps 30 Russian KB swings (44/25) *8 minute time cap rest 3 minutes 800m row 20 box jumps 20 Russian KB swings(53/35) *8 minute time cap rest 3 minutes 500m row 10 box jumps 10 Russian KB swings (70/53) *6 minute time cap
The Bluegrass Way 2rds 20 seconds (both sides) of Banded Palloff Hold 10 (both sides) Banded Lateral Monster Walk 10 empty bar/PVC tempo front squats 10 empty bar/PVC strict press 20 seconds (both sides) of Dynamic Bulgarian Split Squat Jumps then 5 Clean & Jerks (165/125) 10 burpee over barbell 4 Clean & Jerks (185/135)…
The Bluegrass Way 15 minutes to find a 3RM back squat then EMOTM for 20 minutes (4rds) station 1: 300/250m row station 2: 50 DU station 3: ME UB thrusters (95/65) station 4: 20 box jumps station 5: ME UB MU
The Bluegrass Way dynamic warm-up then partner WOD 8rds. 400m run *partners rotate rds. straight into 10 rds. 4 HSPU 8 pistols *partner rotate rds. straight into 12 rds. 4 hang power cleans (95/65) 8 S2OH *partners rotate rds. straight into 400m sled drag and farmers carry *both partners working at same time (Switch as…
The Bluegrass Way 3 rds. 1 minute bike 50ft bear crawl 3 wall-walks 50ft burpee broad jump 3 scapular push-ups 1 minute static hang then “Invictus Baseline Test” *compare to April 9th SQUAT CLINIC Sunday, August 25th! Learn proper warm-ups, form, and get your squat checked out by Coach Madison!! $5.00 for members $10.00…
The Bluegrass Way 15 minute rope climb skill work or 10 rope climbs then 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 V-Ups
The Bluegrass Way 3×6 back squat (70-80%) then 1 mile run 30 tire flips 40 ring push-ups 50 Goblet Squats (55/35) 60 KB swings then planks **FREE KidFit in the Park Sunday 3:00pm at Tom Sawyer **GLOW EVENT for Ladies** https://www.facebook.com/events/367663170598305/
The Bluegrass Way 4×5 bench press (increasing) 4×45 second wall-sit with front rack hold then EMOTM for 16 minutes (4 sets) for max reps: Minute 1 – 45 seconds ME CAL Bike/Row Minute 2 – 45 seconds ME DU Minute 3 – 45 seconds single- arm KB thruster (rd 1& 3 right side, rd. 2&4…