Rest Day … [Read more...]

10-9-8-7-6-5-4-3-2-1 of: Burpee Box Overs @ 24/20in + Alt DB Snatch @ 50/35lbs Partners alternate each round (P1 10, P2 10, P1 9, etc) + 8x200m Row (Rest 1min b/t sets) … [Read more...]

Snatch Every 1min for 10min 20x Double Unders + 1x Snatch, building + Ten rounds of: 3x Power Snatch + 3x Overhead Squats Weight: 145/100lbs … [Read more...]

Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, … [Read more...]

Every 1min for 10min 10x Calorie Bike + 6x1 Split Jerk @ 85-90% (Rest 2min b/t sets) + Three rounds of: Row 500m + 12x Push Jerks @ 115/75lbs + 21x Box Jumps @ 20in … [Read more...]

Clean Every 1min for 10min 1x Clean, building to heavy single + Seven rounds of: AMRAP 2min of: 3x Squat Cleans @ 135/95lbs + 6x Lateral Burpees over Bar rest 1min b/t rounds … [Read more...]

Back Squat 15min to work to a 1RM + 21-15-9 Calorie Row + 50x Double Unders (after each set) + 5min Sandbag Bear Hug Hold Weight = 100/70lbs … [Read more...]

Deload Week Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Deload Week 50,40,30,20,10 for time of: Med Ball Cleans @ 20/14lbs + Box Jumps @ 24/20in For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Deload Week Every 90sec for 15min 3x TNG Snatch @ 65% + Four rounds of: 25x Calorie Row + 25x Burpees For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, email … [Read more...]

Deload Week Every 1min for 10min 1x Clean @ 80% + AMRAP 7min of: 20x DB Push Press @ 50/35lbs + 40x Double Unders For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Deload Week Christmas Day Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Deload Week Back Squat 5x1 @ 80% of 1RM Rest 2min b/t sets + Three rounds of: Row 500m + 21x SDHP @ 75/55lbs + 12x Burpees over Bar For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]