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

General Warm Up + AMRAP 10:00 3-6-9-12-15-etc Deadlifts, 225/155# Burpee Box Overs, 24/20” + EMOM 12:00 Odd) 12 Toes to Bar Even) 12/8 Cal Row For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Hang Snatch 4x2 @ 80-90% of 1RM Snatch + 5 rounds, for reps, of: 2:00 rounds 20 Calorie Assault Bike Max Rep Wall Balls, 20/14# (Rest 2:00) + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + Back Squat 15:00 to work up to a heavy 3RM. + Every :30 for 10 sets 2 Ring Muscle Ups + AMRAP 12:00 1 Squat Snatch 3 Clean and Jerks 30 Double Unders Weight = 155/105# + Cool Down For personalized masters … [Read more...]

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

General Warm Up + For Time: 150 Wall Balls, 20/14# 100 Calorie Row 50 Burpee Box Jump Overs, 24/20# + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Clean and Jerk Complex Clean + 2 Front Squats + Jerk Work to a max complex in 6 sets. + 3 rounds of: 4 Rope Climbs 50ft Handstand Walk + 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 + For Time: 50 Shoulder to Overhead, 165/110# (Taken from the Floor) + For Time: 35 CTB Pull Ups 35 Handstand Push Ups 35 Toes to Bar + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + Snatch from Blocks Above Knee 7x2 working to a 2RM + 5 rounds of: Run 400m 15 Thrusters, 95/65# + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Front Squat 12:00 to work to a Heavy Single Then: 3x3 @ 80% (Rest 2-3 Minutes) + EMOM 10:00 2-4 Ring Muscle Ups + For Time: 15 Calorie Row 25 Hang Power Cleans, 95/65# 35 Bar Facing Burpees 25 Hang Power Cleans, … [Read more...]

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

General Warm Up + AMRAP 20:00 25 Burpees 15 Back Squats, bodyweight + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Clean and Jerk 12:00 to a heavy single Then: 3x1 @ 90% of single (Every 2:00) + 3 rounds of: Run 400m 5 Legless Rope Climbs + 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...]