02.08.20
The Bluegrass Way 3x 8 barbell glute bridge 3x ME strict dip then 5 Rounds: 1 Minute Row 1 Minute Power Cleans (115/85) 1 Minute Burpees 1 Minute Rest
02.07.20
The Bluegrass Way 15 minutes to find a heavy 1 power snatch + 1 Overhead Squat + 1 hang squat snatch then AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95) then 4x 2:00minutes HS walk practice
02.05.20
The Bluegrass Way 3×8 single arm KB row 3×10 banded tricep extension then AMRAP 5: 200ft Walking Lunge 50 AbMat Sit-Ups Max Calorie Row Rest 3 Minutes AMRAP 5: 400m run 30 wall-balls Max BMU Rest 3 Minutes AMRAP 5: 200ft Walking Lunge 100ft suitcase carry(each side) Max Calorie Row
02.04.20
The Bluegrass Way 30-20-10 seconds Hollow Hold Seconds Arch Hold Seconds then 15 minute AMRAP Buy-In: 100/80 Calorie Assault Bike or Row Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups
02.03.20
The Bluegrass Way 15-20 minutes to build to a heavy 1 power clean 2 front squats 3 push jerks then 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats then 3x 20/15 CAL ski-erg *rest as needed between sets
02.01.20
The Bluegrass Way Teams of 3 30 minute AMRAP 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) *One athlete works at a time in this team of…
01.31.20
The Bluegrass Way 3 Giant Sets: 50ft Single Arm Overhead Dumbbell Walking Lunge (Left) 50ft Single Arm Overhead Dumbbell Walking Lunge (Right) 50ft Burpee Broad Jumps Rest 1:30 Between Sets. then “crash test” 1,500 Meter Row 30 Deadlifts (225/155) 45 Lateral Barbell Burpees RX+= under 12 minutes
01.29.20
The Bluegrass Way 4x 3 (each side) Turkish get-up then “opening day” 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
01.28.20
The Bluegrass Way “Tri Sprint Intervals” 2 rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles Rest 4 Minutes AMRAP 4: 30/20 Calorie Row 50 DU AMRAP 10 Meter Shuttles rest 4 minutes then repeat then 4x 15 GHD sit-ups or V-ups(can be weighted)
01.27.19
The Bluegrass Way 5x 1 pausing OH squat (3 seconds at the bottom) + 2 overhead squats (use PVC pipes or single arm DB if needed) *working weight, not heavy then 800m run 30 Single Arm DB/KB Hang Clean and Jerk (50/35) 30 Single DB/KB Goblet Squats (50/35) 30 Single Arm DB/KB Hang Clean and…
