WORKOUT OF THE DAY

The Bluegrass Way Every 2 minutes for 7 rds: complete 1 high hang snatch + 1 hang snatch (increasing) then 3rds. 20 wall-balls 5 squat snatches(135/95) 20 wall-balls 5 clusters

The Bluegrass Way 3rds. 3 Minutes to complete a 400m (200m=1 rep) run into ME CAL on bike or Rower 2 Minutes of ME Burpee Box Jump 1 Minute of ME Strict Supinated-Grip Pull-Ups Rest 3 minutes then 4 rds:(not for time) 15 good mornings or back extensions 30 second hanging L-hold 15 tuck rock…

The Bluegrass Way “Jackie” then 3x 8 (per leg) Bulgarian Split Squat immediately into 30 air squats 3x 4-8 tempo strict handstand push-ups

The Bluegrass Way For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 minute AMRAP 8 Deadlifts (225/155) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 minute AMRAP 8 Burpee Box Jump-Overs (24″/20″) 1 rope climb Rest 4 minutes, and…

The Bluegrass Way 5×4 seated strict press (sit on a bench without back support and press the barbell from shoulder to overhead) then 15 minute AMRAP 400 Meter Run 8 Strict Pull-Ups 12 OH squat (95/65) then EMOTM for 8 minutes: Minute 1: 8-10 Supine Ring Rows Minute 2: 45 second plank

The Bluegrass Way EMOTOM for 5 minutes 1 high- hang clean @ 50-65% rest 1 minute EMOTM for 5 minutes 1 hang clean @ 65-75% rest 1 minute Every 90 seconds for 4 rds. 1 FULL Clean (increasing) then 10 minute AMRAP 10 G2OH (115/75) 10 Burpees Over the Barbell rest 3 minutes 400m sled…

The Bluegrass Way 3rds. minute 1: ME Muscle-Ups (Low Ring Muscle Up Progression x 3-4 reps) rest 30 seconds minute 2: ME (distance) DB/KB waiters walk (AHAP) rest 30 seconds minute 3: 6-10 barbell evil wheels then EMOTM for 24 minutes Minute 1 – 12/8 Calories on Bike or 200m row Minute 2 – 15…

The Bluegrass Way Every 3 minutes, for 15 minutes (5 sets), 3 Pause Front Squat (32X1) @60-65% then 4rds: 3 minute AMRAP of “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off…

The Bluegrass Way In teams of two, alternating complete: 15 minute AMRAP 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105) 21 DU Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete round: 10 minute AMRAP 9 Burpee over bar 9 Push Press (155/105 lbs) 9 Ring Dips

The Bluegrass Way “Christine” rest 5-8 minutes 3×8 glut bridges 3×8 single leg deadlift