The Bluegrass Way 2RM Back Squat then EMOM x 12 Minutes: 1. 15/12 calorie Assault Bike 2. 10 T2B 3. 8 Strict HSPU Rx+ = Unbroken T2B, deficit strict HSPU (45# plates). ** THANKSGIVING SCHEDULE ** FREE WORKOUT on Thanksgiving Day at 8:00am & 9:00am OPEN GYM Friday- 6:00am-12:00pm
The Bluegrass Way – 5 rounds – 100m suitcase carry (50m Left, 50m Right) 200m Run -4 rounds- 10 Calorie Row 20 Mountain Climbers -3 rounds- 10 T2B 20 Push-Ups -2 rounds- 10 Single Arm KB/DB Thrusters (5 each arm) 20 Lateral Jumps over KB/DB -1 round- 10 Strict HSPU 20 Strict Pull-Ups *40 minute…
The Bluegrass Way 21-15-9 Power Clean (165/115) Wall-Balls (30/20) *30 Double Unders (50 Singles) after each set of wall-balls. Rx+ = 185/125 Time Cap: 10 minutes *REPEAT
The Bluegrass Way EMOTM for 10 minutes 5 TNG snatch (working weight) then 5 sets of: AMRAP 2 Minutes On/1 Minute Rest 6 Box Jumps (24/20) 4 Deadlifts (225/155) 2 Ring Muscle-Ups *Record reps for each set. 1 round = 12 reps. *Each set starts from beginning (box jumps).
The Bluegrass Way 5×5 Shoulder press (50-60%) 5×5 (each arm) single arm KB row then 1 mile run 50 Ball Slams 30 Burpees to 6″ target Rx+ = Sub 13:00 w/ (50/35) Rx = Sub 15:00 ** FMS Testing TONIGHT with KORT PT **
The Bluegrass Way T2B progression work then 1000m row -then- 5 rounds: 100 ft walking lunge (unweighted) 10 T2B -then- 1000m row Rx+ = Unbroken T2B all rounds. ** FREE FMS Testing with KORT PT tomorrow. Tuesday, at 6:00pm! ** Christmas Party, December 13th from 8:00pm-12:00am
The Bluegrass Way 3×1 minute ME sandbag bearhug carry (AHAP) then “Filthy Fifty”
The Bluegrass Way 2rds. 3 minutes ME HSPU rest 30 seconds 3 minute ME C2B pull-ups rest 30 seconds then AMRAP 10:00 1 Snatch (165/115) or 65% Snatch. 6 Bar Facing Burpees Rest 5 minutes AMRAP 8:00 1 Cluster (@ same weight as above) 4 Lateral Burpees over Bar ** MARK YOUR CALENDARS FOR THE…
The Bluegrass Way ** THANKFUL TUESDAY ** Say ‘Thank you’ to someone that has made a difference in your life! Every 3 minutes (superset): 5×3 clean pulls 5×8 RCL then 20 minute AMRAP: 10 Devil’s Press (50/35) 10 Toes to Bar 10 Calorie Row 25 Sit-ups *Advanced = GHD Sit-Ups
The Bluegrass Way Every 90 seconds for 12 rds. Station 1: 2 Front Squats ( \75% of your 3RM back squat) Station 2: 4 Back Squats then 3 rounds: 400m Run 20 American KBS (53/35) 8 Strict Pull-Ups Rx+ = Sub 10:00 Time Cap: 16 min Final week of increasing squats before deload…