WORKOUT OF THE DAY

The Bluegrass Way 15 minutes to find 1 RM bench press then Partner workout: 3rds for time: 100 DU 80 Wall Ball Shots (20/14) 60 Push-Ups 40 sit-ups 20 tire flips Partition the repetitions between partners however you’d like.

The Bluegrass Way EMOTM for 3 minutes: 1 clean first pull + Power Clean @ 60-70% of 1-RM Clean rest 2 minutes EMOTM for 3 minutes: 1 clean pull + Clean @ 70-80% rest 2 minutes Every two minutes, for 6 minutes (3 sets): 1 Clean (increasing) then 5 rds. 3 Power Cleans (155/105) 6…

The Bluegrass Way Every 3 minutes, for 12 minutes (4 sets): 6 Back Squat (heavy but consistent weight for all 4 sets. Reps 5 & 6 should be a grind) then 10 min AMRAP 6 HSPU 9 Burpees 12 Toes to Bar * RX += strict HSPU then 200m forward sled drag 200m backwards sled…

The Bluegrass Way Every 90 seconds for 3 rds. Station 1 – 4-8 MU or 10-12 Supine Ring Rows Station 2 – 45 second handstand hold or Nose-to-Wall Handstand Hold Station 3 – 45 second L-Sit or Hollow Hold then 2rds 25/20 Cal Row 800 Meter Run 20 Pull-Ups

The Bluegrass Way Deadlifts *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% rest 2-3 minutes between sets then 5rds 24 Kettlebell Swings (53/35) 50ft walking lunge…

The Bluegrass Way Partner Workout then 4x sled push (increasing weight)

The Bluegrass Way 3 rds. 8 Barbell Glute Bridges (go heavy on these!) Rest 30 seconds 20 Dumbbell Death March Rest 30 seconds ME Supinated-Grip Strict Pull-Ups(pause one second at top and bottom) Rest 2-3 minutes then 16 minute AMRAP 40 DU 30 Kettlebell Swings (53/35) 20 Alternating Pistols 10 HSPU

The Bluegrass Way Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Calories of Assault Bike Station 2 – 15 wall-balls (30/20) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB/KB Overhead Walking Lunges (10 steps each side/ moderate weight, record weight in comments ) Your goal should be…

The Bluegrass Way 4×5 (every 3 minutes) tempo back squat then “Fran on Repeat” Every minute, on the minute, for 5 minutes: 12 Thrusters (95/65) 12 Pull-Ups then Every minute, on the minute for 5 minutes 100m run 10 box over jumps (20) then “annie” * 5 minute time cap If your “Fran” time is…

The Bluegrass Way Every 90 seconds for 3 rds: complete 2 High Hang Snatch (increasing) then Every 90 seconds for 3 rds: 2 Hang Snatch (increasing) Rest 2 minutes Every 90 seconds for 3 rds: 2 Snatches (increasing) then 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 ) rest full…