Masters

General Warm Up + 12:00 to work to a heavy Push Press + 4×4 Push Press @ 75% of heavy single + Five sets of: Run 400m 15 CTB Pull Ups (Rest 2:00) + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + “Karabel” 10 Rounds 3 Snatch, 135/95# 15 Wall Balls, 20/14# (20:00 Time Cap) + Gymnastics Training EMOM 10:00 2-4 Ring Muscle Ups Then, @ 10:00: 50 HSPU, for time + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + Team of 2: 150 Thrusters, 75/55 125 Double Unders, each 100 Calorie Row 75 Power Snatch, 75/55 50 Burpee Box Jumps, 24/20 + Deadlift 10,8,6,4,2 (Increase weight) (Rest 2-3 Minutes) For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + Every 15 sec for 30 reps 1 Squat Clean @ 60% + Three sets of: 30-second Hollow Roll to Arch 30-second Arch Rest 30-seconds + Two rounds of: Run 800m 40 CTB Pull Ups + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + EMOM 10:00 odd) 10 Toes to Bar even) 10 GHD sit ups + 5:00 AMRAP of: HS Walk + 10x 250m Row (Rest 1:00) + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + Snatch Balance 4×4 @ 40-50% of 1RM Snatch + Snatch Every 30 seconds x 20 1 rep @ 65% of 1RM (Technique work!) + 10 rounds 1 Power Snatch 3 OHS Weight = 185/125# + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + 5×5 Back Squat Add weight each set (Rest 2-3 Minutes) + AMRAP 4:00 of: 40 Wall Balls, 20/14# 20 HSPU Rest 2:00, 4 sets + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

General Warm Up + Teams of 2: Row 1000m 21x OHS, each person 210x Double Unders 15x OHS, each person 150x Double Unders 9x OHS, each person 90x Double Unders Row 1000m Weight = 135/95 + Four sets of: 30-second Hollow Hold 30-second Arch Hold For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Row 500m, easy-moderate pace + Three sets of: 5x Wall Squats 10x PVC Pass Throughs 10x PVC OHS + Mobilize + Two sets of: 3x Muscle Clean 8x Hollow/Arch Kips 30x Single Unders + AMRAP 15:00 of: 30x Double Unders 15x Power Cleans, 115 30x Double Unders 15x Toes to Bar + Three sets of: […]