The Bluegrass Way “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands…
The Bluegrass Way 15 minutes to find a max clean + hang clean then Every 90 seconds complete for 5rds: station 1: 5 squat snatch station 2: 18/12 CAL row Pick a weight for the squat snatch that will challenge you, but that you will be able to perform with good mechanics throughout the duration…
The Bluegrass Way 6×2 push-press (increase to a heavy) then 4 rds. 4 minute AMRAP 400 Meter Run 50 DU ME S2OH (115/75) rest 1 minute then 3rds. 6-8 Single-Arm Dumbbell Row 50-foot (each arm) 100-Foot Bottom’s Up Kettlebell Carry Rest 60 seconds
The Bluegrass Way Every 3 minutes, for 15 minutes (5 sets) complete 2 Back Squat *Sets 1-4 – 2 reps @ 85-95% *Set 5 – Max Reps @ 90% then 3 rds. 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs (24/20) 20 Wall Ball Shots (20/14) then core work ** Don’t forget to Pre-Order your Dolores Jones…
The Bluegrass Way 3 rds. Minute 1 – Inchworm Walk x 3 Minute 2 – Hanging medball hamstring curl x 10 Minute 3 – Russian Baby Makers x 10 ( https://www.youtube.com/watch?v=GiKENv5Rgqg&list= ) Minute 4 –30-40 second Handstand hold then Teams of two will alternate movements to complete as many rounds and reps as possible in…
The Bluegrass Way 6×3 Front squats *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or more then 21-15-9 hang squat clean (115/75) S2OH then mobility stretching
The Bluegrass Way 5×4 deadlift (increasing starting at 70%) then 60 DU 30 Single-Arm Alternating KB Snatch (53/35) 30 Pull-Ups 40 DU 20 Single-Arm Alternating KB Snatch (53/35) 20 Pull-Ups 20 DU 10 Single-Arm Alternating KB Snatch (53/35) 10 Pull-Ups
The Bluegrass Way 15 minute AMRAP 500 Meter Row 10 lateral burpees over rower 40 second plank rest 5 minutes 15 minute AMRAP 30 Push-Ups 20 Wall Ball(20/14) 10 T2B
The Bluegrass Way Every 3 minutes for 5rds. 1 squat snatch + 1 hang squat snatch (moderate weight) rest 20 seconds 3 tall box jumps (jump up and step down) then “Nancy” ** Tickets on sale TODAY for the Battle of Bluegrass 2018!!
The Bluegrass Way 3rds. 1 minute ME hang squat snatch (95/65) 1 minute ME alt KB swing (53/35) 1 minute ME Box Jumps (20) 1 minute ME Push Press (95/65) 1 minute ME Cal row or Bike Rest 60 seconds then 1 mile run ** Tickets for the Battle go LIVE this Monday!!! **