General Warm Up + Clean and Jerk Complex Six sets of: 1 Clean 2 Front Squats 2 Split Jerks (Work to a heavy set) + For Time: 30 Back Squats, 225/150# Run 1 Mile + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

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

General Warm Up + 5x 3:00 Rounds 15 Power Snatch, 75/55# 15 Box Jumps, 24/20” Max Calorie Row (Rest 2:00 Between Rounds) + EMOM 12:00 odd) 2-4 Ring Muscle Ups even) 15/12 Calorie Bike + Cool Down For personalized masters programming … [Read more...]

General Warm Up + Snatch Complex 1 Snatch 1 Overhead Squat 1 Hang Snatch (Start with empty barbell and add 20# per set until failure) (Perform on the minute) + 3 rounds of: 30 GHD Sit Ups 20 Handstand Push Ups + Cool Down For … [Read more...]

General Warm Up + Back Squat 15:00 to work to a heavy single Then: 4x4 @ 75% of Heavy Single (Rest 2-3 Minutes) + 7 rounds of: 15 Calorie Row 16 Overhead Squats, 75/55# + Cool Down For personalized masters programming from Duke Burk, … [Read more...]

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

General Warm Up + Partner Workout 4 rounds of: Run 800m (alternate 400’s) 50 Deadlifts, 225/155# (split up reps however) + Three sets of: 30-second plank hold 30-second hollow hold 30-second handstand hold 30-second superman … [Read more...]

General Warm Up + Clean and Jerk 50/5, 60/4, 70/3, 80/2, 85/1, 90/1, 90+/1 (x2 sets) (Rest 2:00 between sets) + 3 rounds of: Run 400m 12 Power Snatch, 115/75# 6 Bar Muscle Ups + Cool Down For personalized masters programming from Duke … [Read more...]

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

General Warm Up + Every 4:00 for 5 sets 20 Front Squats, 115/75# 20 Lateral over the Bar Burpees + EMOM 12:00 odd) 8-12 CTB Pull Ups even) 12/9 Calorie Bike + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + Snatch Complex 1 Snatch 1 Hang Snatch below Knee 1 Hang Snatch above Knee 1 Overhead Squat 5 sets to a Heavy complex + For Time: Run 400m 21 Push Press, 95/65# 21 Box Jumps, 24/20” 42 GHD Sit Ups 21 Box Jumps, … [Read more...]

General Warm Up + Front Squat 15:00 to work to a 2RM Then: 3x2 @ 80% of 2RM + 20 rounds of: Row 10 Calories 5 Thrusters, 95/65# + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

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

General Warm Up + Partner workout: AMRAP 24:00 100 DB Snatch, 50/35# 80 Calorie Row 60 Burpees over Rower 40 CTB Pull Ups + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Clean and Jerk Complex 1 Clean Pull 1 Hang Clean 3 Front Squats 1 Split Jerk Work to a max complex in 6 sets + 3 rounds of: Row 500m 21 Thrusters, 75/55# 12 GHD Sit Ups + Cool Down For personalized masters … [Read more...]