General Warm Up + Snatch Balance 4x4 @ 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 … [Read more...]

General Warm Up + 5x5 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 … [Read more...]

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

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 … [Read more...]

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, … [Read more...]

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

Run 400m + Two sets of: 5x Wall Squats 10x PVC Pass Throughs 10x Walking Lunge 5x Goblet Squats + Two sets of: 8x Front Squat, empty barbell 8x Strict Press, empty barbell + Mobilize + 0:00-10:00: 1RM Squat Clean Thruster 10:00-15:00: … [Read more...]

General Warm Up + Three sets of: 30-second wall-facing HS Hold 5x empty barbell strict press + 3:00 max rep HSPU + Row 2000m, Time Trial + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

General Warm Up + Three sets, on the bar, of: 20-second Hollow Hold 20-second Arch Hold (rest as needed) + Three sets of: 6x 2 Kips + 1 Pull Up + Three sets of: 10x Toes to Bar + "Fight Gone Bad" 3 Rounds, 1:00 per station: Wall Balls, … [Read more...]

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

Warm Up + 15:00 to a 1RM Snatch + 15:00 to a 1RM Clean + 30x Ring Muscle Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Warm Up + Work up to a heavy Front Squat single Then: 3x3 @ 85% (Rest 2-3 minutes) + 21,15,9 Deadlift, 225/155# Run 800m + Accumulate 3:00 Elbow Plank 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...]

Warm Up + Press + Push Press + Push Jerk 1+1+1 until you fail the Press Then: Push Press + Push Jerk 1+1 until you fail the Push Press Then: Push Jerk x 1 until you fail. + AMRAP 15:00 50ft HS Walk 100ft Walking Lunge For personalized … [Read more...]

Warm Up + Row 1500m 100x Wall Balls, 20/14# 50x Burpee over Rower (Work completed in 1:00 on, 1:00 off format) + 10:00 to work on L-Sit Progressions For personalized masters programming from Duke Burk, email … [Read more...]