Warm Up + Deadlift Work to a heavy single Then: 3x2 @ 80% (Rest 1:30) + 5 rounds, for time, of: Run 400m 25x GHD Sit Ups 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...]

Warm Up + “Murph” For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Row 500m + 3x5 Wall Squat 3x10 Z-Press 3x10sec Row, Hard + 60-second FR Hold 1x Push Press every :10 60-second FR Hold 1x Front Squat every :10 Rest 60-seconds Three sets + 21x Power Clean 15x Shoulder to Overhead 9x Thruster Weight = … [Read more...]

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

Bike 5:00 + 3x5 Wall Squat 3x10 Squat 3x5 Goblet Squat + Squat Program 50/10, 55/10, 60/10, 70/10 (Rest 2-3 minutes) + For Time: Run 800m 40x Power Snatch, 75/55# 20x Toes to Bar (Time Cap = 12 Minutes) For personalized masters … [Read more...]

Jog 800m + 3x5 Wall Squat 3x5 Goblet Squat + Barbell Warm Up Three sets of: 3x Deadlift 3x Hang Power Clean 3x Front Squat 3x Back Squat (Use Light Weight) + 12:00 to a heavy Clean + 10x Thruster, 95/65# + 15x Box Jump, 24/20" Rest … [Read more...]

Row 500m + 2x10 sec Row, hard 2x10 sec Bike, hard 200x Single Unders + Mobilize + For Time: Row 1000m 100x Double Unders Row 750m 100x Double Unders Row 500m 100x Double Unders Row 250m 100x Double Unders (Time Cap: 23 … [Read more...]

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

Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. “Ryan” 5 rounds 7 Muscle Ups 21 Burpees to 12” target For personalized … [Read more...]

Five sets of: 1x Power Snatch 1x OHS 1x Lo-Hang Snatch 1x OHS 1x Hi-Hang Snatch 1x OHS Weight = Moderate + Every 30sec for 10 sets: 1x Power Clean 1x Hang Power Clean 1x Hang Squat Clean Weight = 135/95 + 10x10 Back Squat @ 50% (Rest … [Read more...]

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

Row 3000m @ 75% effort + Three sets of: 5x Wall Squat 10x Air Squat 5x KB RDL + 12:00 to work to a heavy complex: 1x Clean 1x Front Squat 1x Split Jerk + 10,9,8,7,6,5,4,3,2,1 Unbroken CJ, 115/75 + 10/8 Calorie Bike after each … [Read more...]

1,2,3,4,5,4,3,2,1,2,3,4,5 Unbroken Strict Pull Ups + 5 Strict Press, 45/35 after each set + 12:00 to a heavy bench press + 5x2 Bench Press @ 80% (Rest 2:00) + 3x10 Bent Over Row (weight = moderate) + Run 20:00 @ 75-80% Effort For … [Read more...]

Three sets of: 6x Snatch Grip Deadlift 5x Hang Muscle Snatch 4x OHS 3x BTN Push Press 2x Snatch Balance 1x OHS Weight = Light + Three sets of: 3x Power Snatch 3x OHS Weight = Moderate + Five sets of: Hang Snatch x 3 (Work to heavy … [Read more...]