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

Aerobic Work 40min Row @ sustained pace Snatch Quickly build up to 90% + 6x1 @ 90% of 1RM (EMOM) Deadlift Quickly Work up to 80% + 4x4 Deadlift @ 80% of 1RM Rest 3min b/t sets For personalized masters programming from Duke Burk, email … [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. “Havana” AMRAP 25:00 150 Double Unders 50 Push Ups 15 Power Cleans, … [Read more...]

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

Three sets of: Snatch Grip DL x 3 Hang Muscle Snatch x 3 Overhead Squat x 3 Press in Snatch x 3 (keep it very light) + Four sets of: Power Snatch x 1 Snatch Balance x 1 Overhead Squat x 2 (moderate-heavy) + Four sets of: Clean Pull x … [Read more...]

Upper Pump Four sets of: 4x Strict Press @ 80% + 8x Strict Pull Ups Rest 2min b/t sets Conditioning 4min AMRAP of: 4x Squat Snatch @ 115/75lbs + 2x Burpee Ring Muscle Ups Rest 2min b/t, Three sets Core Work Accumulate: 5min Push Up Plank Hold For … [Read more...]

Cleans Seven sets of: 1x Hang Clean + 2x Front Squats @ 70-90% of 1RM Clean Rest 2min b/t sets Aerobic Work Four sets of: 25/18 Calorie Assault Bike + 50x Double Unders + 20/15 Calorie Row Rest 3min b/t sets Accessory Work Three sets of: 20x GHD Sit … [Read more...]

Back Squat 6x1 Back Squat @ 90% of 1RM Rest 2min b/t sets Conditioning Six sets of: Row 300m + 20x Front Squats @ 95/65lbs Rest 2min b/t sets 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...]

Four sets of: Muscle Clean x 3 Front Squat x 3 Push Press x 3 + Four sets of: Hang Clean x 1 Front Squat x 2 Split Jerk x 1 (moderate weight) + Three sets of: Split Jerk x 1 rep (build to a heavy in 3 sets) + Every 1:00 for 12:00 odd) … [Read more...]

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

Three sets of: 30-second Dead Hang 30-second HS Hold + Three sets of: 3 Weighted Strict Pull ups 6 Deficit Strict HSPU + Three sets of: 6-8 Chest to Bar Pull ups 6 Deficit HSPU + Three sets of: Row 1500m @ 5k Pace (Rest 3:00) For … [Read more...]

Front Squat Five sets of: 3x Front Squat @ 80% + 20sec Sprint on Rower Rest 3min b/t sets Conditioning AMRAP 30min of: 6x Ring Muscle Ups + 25x Wall Balls @ 20/14lbs + 50x Double Unders + 90sec Rest For personalized masters programming from Duke … [Read more...]

Aerobic Work 35min Row @ sustained pace Snatch Every 30sec for 10min 1 rep @ 70% of 1RM Deadlift Quickly Work up to 85% + 5x2 @ 80% of 1RM Set every 2min For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Three sets of: Muscle Snatch x 3 Overhead Squat x 3 Press in Snatch x 3 + Three sets of: Snatch Balance x 2 Pause OHS x 2 (3 seconds in the bottom) + Four sets of: Hang Snatch x 1 (Work to a heavy) + Five sets of: Back Squat x 5 … [Read more...]