WORKOUT OF THE DAY

The Bluegrass Way 3×5 back squat (add 5lbs) then 5-6 attempts to find a 3RM strict press then 3 rds. 50 DU 400m run 10 sandbag cleans 2 rope climbs

The Bluegrass Way 6x 1 Push Jerk + 1 Split Jerk (increasing) then 4 rds. 30 seconds ME cal row / cal Bike 30 seconds rest 30 seconds ME DB/KB S2OH (working weight) 30 seconds rest 60 seconds ME burpee rest 1 minute

The Bluegrass Way “Diane” 21-15-9 deadlifts HSPU (8 minute time cap) then (full recovery) 21-15-9 Thrusters (95/65) Box Jumps (24/20) (8 minute time cap) ** Bluegrass For Boobs! Breast Cancer Awareness Workout! October 20th!! ** October Bluegrass Clinic on Restrictive Blood flow training with PT Jon Beougher (this clinic is FREE)

The Bluegrass Way 3×5 Back Squat 4×6 Front Squat (same as last week) then 8 minute AMRAP 12 S2OH (115/75) 20 lateral jumps over barbell 8 T2B

The Bluegrass Way 5rds of ME: 60 seconds of KB or Dumbbell Ground to Overhead (working weight) 60 seconds of Rowing 60 seconds of burpees 60 seconds of Sand Bag Bear Hug Hold (heavy) Rest 2 minutes then plank series

The Bluegrass Way 3×5 Back Squats 4×4 supine grip ring rows then 800m run 30 ring dips 200m farmers carry (heavy) 30 ring dips 800m run * Breast Cancer Awareness Workout October 20th!! More details to follow *

The Bluegrass Way 5rds. 30 seconds of Rowing Rest 30 seconds 30 seconds of DU Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds 30 seconds gymnastic movement of choice *record gymnastic skill in comments

The Bluegrass Way 15 minutes to find a heavy 5RM deadlift then 21-15-9 bar facing burpees hang snatch (95/65) then prowler sprint push: 5rds. 100 ft light prowler sprint (50/empty sled) *relay style

The Bluegrass Way SQUAT CYCLE WEEK 2!!! 3×5 Back Squat 4×6 Front Squat (60%) then “Helen” * Beast Cancer awareness workout Event October 20th!! *Clinic with PT Jon Beougher October 28th at 1:00pm on restrictive Blood Flow training!

The Bluegrass Way Every 10 minutes, for 40 minutes (4 sets) for times: 400 Meter Run 20 Walking Lunges with Farmer’s Carry (heavy) 10 Strict Pull-Ups 400 Meter Run