General Warm Up + Four sets of: Row 1000m (Rest 2:00) + EMOM 20:00 odd) 10 CTB Pull Ups even) 10 HSPU + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]

General Warm Up + Snatch Work 50/5, 60/4, 70/3, 80/2, 85/1, 90/1, 90+/1 (Every 2:00) + Three rounds of: 21 Deadlifts 7 Overhead Squats Weight = 185/125# + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + Back Squat 15:00 to a heavy single Then: 3x3 @ 80% of single (Rest 2-3 minutes) + 30 Muscle Ups, for time + Three sets of: 15 GHD Sit Ups 15 Hip Extensions Cool Down For personalized masters programming from Duke … [Read more...]

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

General Warm Up + AMRAP 5:00 of: 3 Deadlift, 275/185# 7 Push Press, 115/75# (Rest 5:00) 3 Rounds, for time, of: 30 Toes to Bar Bike 1000m For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

General Warm Up + Front Squat 10,9,8,7,6,5,4,3,2,1 Range from 30-90% (rest 2:00 between sets) + Three rounds, for time, of: 50 Wall Balls, 20# Run 800m + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

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

General Warm Up + Three rounds, for time, of: 25 Deadlifts, 225/155# 25 Bar Facing Burpees + Six sets of: 20 Calorie Assault Bike (Rest 1:00 between sets) + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + 12:00 to work to a heavy Push Press + 4x4 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 … [Read more...]

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 … [Read more...]

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

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 … [Read more...]

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 … [Read more...]

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

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 … [Read more...]