Posts by JoEllyn

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

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

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

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

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