12.18.18
The Bluegrass Way 4rds. 3 minute AMRAP 40 DU 20 push-press (empty barbell) 10 back rack squat jumps rest 2 minutes then 400m sled drag then stretching coaches choice
12.17.18
The Bluegrass Way CFBG will be closed Christmas Eve and Christmas Day! At Home workouts will be posted in wodify 20 minutes to find 1RM back squat then 400m run 15 Box-Facing Burpee Box Over Jumps (24″/20″) 20 Chest-to-Bar Pull-Ups 15 Box-Facing Burpee Box Over Jumps (24″/20″) 10 MU (ring or Bar) 15 Box-Facing Burpee…
12.14.18
The Bluegrass Way Back Squat 1×3 @ 60% 1×3 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90% then 3rds. 90 seconds CAL ROW Rest 30 seconds 90 seconds of DU Rest 30 seconds 90 seconds of HSPU Rest 30 seconds 90 seconds of T2B Rest 30 seconds
12.12.18
The Bluegrass Way 6x 1 push press + 1 push jerk + 1 split jerk then EMOTM for 16 minutes minute 1: 15 OH squats (115/75) minute 2: 2 rope climbs minute 3: 20 box jumps minute 4: 6 ring MU
12.11.18
The Bluegrass Way Run 400 Meters 40 Kettlebell Swings(53/35) 40 Single-Arm Kettlebell Thrusters (20 each side) 40 Kettlebell Swings Run 400 Meters then barbell glute bridge 3×8 SLDL 3×8
12.10.18
The Bluegrass Way De-Load week!! 3×5 Back Squat @ 75% then 3rds. 60 seconds of Assault Bike/Row/ski erg (for calories) 30 seconds of Power Snatches (135/95) rest 90 seconds 60 seconds of burpee to target 30 seconds of Power Cleans (135/95) rest 90 seconds then mobility
12.08.18
The Bluegrass Way 3rds. 50m KB waiters walk (44/25) 10 ring push-ups 50 DU 100m KB front rack carry(53/35) 10 ring push-ups 40 sit-ups 200m KB farmers carry (70/53) 10 ring push-ups 30 wall-balls(20/14)
12.07.18
The Bluegrass Way 3×5 back squat 5-6 attempts to find a heavy 3RM shoulder press then 12 minute AMRAP 12 double KB/DB S2OH 12 T2B 12 KB Russian swings 12 goblet hold lateral step-ups(use 1kb/db)
12.05.18
The Bluegrass Every 6 minutes, for 24 minutes (4rds) 30 CAL Row 20 Wall-balls (20/14) 10 C2B pull-ups 5 strict HSPU then “Light Grace” 30 Clean and jerks (95/65)
12.04.18
The Bluegrass Way 5rds 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155) then 3rds. 1 minute supine ring row 1 minute reverse snow angels 1 minute hollow hold
