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

Strict Press Five sets of: 2x Strict Press @ 80% + 30sec max rep Strict Pull Ups Rest 2min between sets Conditioning 3min AMRAP of: 12/9x Calorie Row 12x Wall Balls @ 30/20lbs Rest 2min, Five sets For personalized masters programming from Duke Burk, … [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. Zeus 3 rounds of: 30 wall balls, 20 30 Sumo DL High Pulls, 75 30 Box Jumps, … [Read more...]

Hang Clean 10min to a Heavy Single + 5x2 @ 80% Rest 2min b/t sets Aerobic Work 4x 4min Hard Row 1min Easy Row b/t sets Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 20x Weighted Sit Ups For personalized masters programming from Duke Burk, … [Read more...]

Three sets of: Press in Snatch x 3 reps + Three sets of: Sotts Press x 3 reps + Four sets of: 1 Power Snatch 1 Snatch 1 Overhead Squat (use moderate weight) + Four sets of: 2 Front Squats 1 Split Jerk (build to a heavy set) + Every … [Read more...]

Back Squat Five sets of: 2x Back Squat @ 75% + 4x Box Jumps @ 30-40in Rest 2min b/t sets Conditioning 21,15,9 for time of: Clean and Jerk @ 135/95lbs Bar Muscle Ups 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...]

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

Four sets of: Jerk Balance x 4 reps + Three sets of: 2 Power Cleans + 1 Push Press + Five sets of: 1 Clean Pull 2 Cleans 1 Split Jerk (build to a heavy complex) + For Time: Row 500m Fran Row 500m For personalized masters programming … [Read more...]

Deadlift 8min to work to a Heavy Single + 6x1 @ 90% of Heavy Single Rest 2min b/t sets Front Squat 10x10 @ 50% of 1RM Rest 2min b/t sets Gymnastics Every 1min for 8min 20x Double Unders 3x Ring Muscle Ups For personalized masters programming from … [Read more...]

5k row, for time + Every 1:00 for 12:00 odd) 6-8 Strict HSPU even) 30-50ft HS Walk + For Time: 45 Strict Pull Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Aerobic Work 2x5000m Row @ 2k PR pace + 15sec Rest 3min b/t sets Snatch 5x2 Hang Snatch @ 70% (from the hip) Rest 2min b/t sets Split Jerk Every 30sec for 10min 1x Jerk @ 80% of 1RM 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...]

Three sets of: Snatch Balance x 3 reps + Five sets of: Snatch x 1 rep (build to a heavy single) + Five sets of: Back Squat x 1 rep (build to a heavy single) + 30 muscle ups, for time For personalized masters programming from Duke Burk, … [Read more...]

Push Press 6min to work up to 80% + 4x4 @ 80% of 1RM Rest 2min b/t sets Gymnastics Every 1min for 16min odd min) 8x BBJO @ 24/20in even min) 12x CTB Pull Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]