Posts by JoEllyn

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

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…

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

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)

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)

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…

The Bluegrass way 3rds. 50m double KB waiters walk rest 50m double KB farmers carry then 50m sandbag carry (conversational pace/increase weight) then “Lethal Weapon” AMRAP 20: 1 Round of “The Chief” 200 Meter Run 2 Rounds of “The Chief” 200 Meter Run 3 Rounds of “The Chief” 200 Meter Run … Continue to Add…

The Bluegrass Way 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) (finish all 3 rds. before going to the bike) 50/35 Calorie Assault Bike/Row 3 Rounds: 7 Power Cleans (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Thruster (75/55) 7 Toes…

The Bluegrass Way 4x 1 pausing push press + 1 push press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk then “Four Loko” On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (185/135) *record working weight