The Bluegrass Way “Dead Sea” Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over Barbell 2:00 Deadlifts (225/155) No Rest Between Rounds *36 minutes straight *1 partner working at a time, break reps anyway then 20-15-10 ski-erg deadbugs (weighted)
The Bluegrass Way 3×7 seated good mornings 3×15 glute bridge then “Fran” then partner sandbag relay (moderate/ cool down pace)
The Bluegrass Way “Venti” AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20) 20 Single Arm Dumbbell Push Presses (50/35) 20/15 CAL Row then Core 4rds. 10-15 GHD Sit-ups 50′ Front Rack Double Kettlebell Carry
The Bluegrass Way 12 minutes to find a heavy 3R bench press then “Swole Cycle” Tabata Intervals: Strict Pull-ups Bike Calories Push-ups Rowing Calories BMU RX+= HSPU Tabata = 8 Rounds of :20 On, :10 Off for each movement
The Bluegrass Way Every 90 seconds for 6 rds: 1 clean pull + 1 hang clean + jerk (increasing) then “Underrated” 9 minute AMRAP 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95) Climb By 1 Rep Each Round then…
The Bluegrass Way 15 minutes to build to a heavy hang squat snatch then Buy-In: 60/45 Calorie Assault Bike 4 Rounds: 10 Alternating Dumbbell Power Snatches (50/35) 10 Single Dumbbell Box Step-ups (24/20) 5 HSPU 100ft Famers Carry Cash-Out: 400m sled drag (50% BW)
The Bluegrass Way Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Row 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Calorie Row … Climb By 3’s Each Round *Athletes Switch After Completing Full Rounds then core work ** Mark…
The Bluegrass Way “arm & hammer” Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Bike Erg 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95) then 3 Giant Sets: 7 Renegade Rows Max Effort Ring L-Sit Rest 2 Minutes Between Sets
The Bluegrass Way 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups *rest as needed between sets then “bubbles” AMRAP 12: 8 Burpees to plate 25 Double Unders then 3 x 35/24 Calorie Row (Rest 1:30 Between)
The Bluegrass Way E2MOTM for 8 minutes 10 goblet squats (AHAP) then On the 5:00 x 5 Rounds: 7 Power Snatches(95/65) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 200m run
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