Posts by JoEllyn

The Bluegrass Way skill work: MU then 9-7-5 MU 50′ sprints (8 minute time cap) rest 4 minutes 15-12-9 pull-up box jump (8 minute time cap) rest 4 minutes 21-15-9 ball slam CAL bike (10 minute time cap)

The Bluegrass Way 15 minutes to find a heavy power clean + front squat + push jerk then AMRAP 3: Max Rounds of “”Macho Man”” (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of “”Macho Man”” (185/135)

The Bluegrass Way “long haul” 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row then 3rds. 30 seconds Russian Twists 15 second rest 30 seconds superman 15 second rest 30 second medicine ball climbs 30 second medicine ball climbs 30 second medicine ball climbs 15 second rest

The Bluegrass Way 4x 5 Deadlift (heavy) 4x ME strict HSPU *superset then “The undertaker” AMRAP 13: Buy-In: 800m run Directly Into… 5 Deadlifts (225/155) 15 AbMat Sit-ups 25 DU

The Bluegrass Way Back Squat E2MOTM 9 @ 58% 7 @ 65% 5 @ 72% 3 @ 80% 1 @ 85% 1 @ 90% then 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)

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