Front Squat Every 15sec for 5min 1x Thruster @ 75/55lbs (You may not rack barbell until all 20 reps are completed) Conditioning For Time: 60x Overhead Squats @ 95/65lbs + 40x Single-Arm DB CJ @ 50/35lbs + 20x Bar Muscle Ups + 40x Single-Arm DB CJ @ … [Read more...]

Aerobic Work Ten sets of: 1min Hard Row + 2min Easy Row Snatch 8min to build to 90% for a Single + 6x3 @ 70-75% Every 2min Deadlift 6x1 @ 90% of 1RM Rest 2min b/t sets 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...]

Upper Pump Four sets of: 30sec max Strict Press @ 40%+ 30sec Rest + 30sec max rep push ups + 90sec Rest Conditioning Four sets of: 30sec max Russian KBS @ 70/53lbs + 30sec rest + 30sec max rep Strict Pull Ups + 90sec rest Core Work Tabata GHD Sit Ups … [Read more...]

Cleans Every 30sec for 10min 1x Power Clean + 1x Front Squat + 1x Hang Squat Clean Weight: 115/75lbs Clean Accessory Five sets of: 3x Clean Pull @ 100% Clean + 3x High Box Jumps Rest as Needed b/t sets Aerobic Work 3x3000m Row Rest 2min b/t sets 2k … [Read more...]

Back Squat 10min to work to 90% for a Single + 4x4 @ 80% of 1RM Rest 2min b/t sets Conditioning 10x Bear Hug Squats + 30sec Hard Row Rest 1min, Five sets Weight: 100/70lbs Sandbag Cool Down 10min SkiErg @ moderate pace For personalized masters … [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...]

Deadlift 10x10 @ 50% of 1RM Rest 2min between sets Benchmark Workout(s) "Isabel" 30x Snatch @ 135/95lbs Rest until 10:00 "Jackie" Row 1000m 50x Thrusters @ 45/35lbs 30x Pull Ups For personalized masters programming from Duke Burk, … [Read more...]

Aerobic Work On the Rower: 5min Easy 10min Moderate 2min Fast Rest 2min, Two sets Snatch Hang, Above the Knee Quickly work to a Heavy Single + 5x2 @ 80% of Heavy Single Rest 90 sec between sets Jerk Grip Overhead Squat 5x3 @ 70-80% … [Read more...]

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

Hang Clean & Jerk 8 min to a heavy single + 7x2 @ 80% of heavy single Rest 2min between sets Aerobic Work 2x 4000m Row 3min Easy Row between Core Three sets of: 15x GHD Sit Ups 200ft Single-Arm Farmer Carry (100ft per arm, … [Read more...]

Back Squat 10x10 @ 50% of 1RM Rest 2min between sets Gymnastics Every 1 min for 16 min odd) 15/12 Calorie Bike even) 15x Chest to Bar Pull 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...]

Deadlift Quickly work to 80% + 7x2 @ 75-80% of 1RM Set every 2 min Benchmark Workout(s) 30 Muscle Ups, for time + Rest 5 min + "Karen" 150 Wall Balls @ 20/14lbs For personalized masters programming from Duke Burk, email … [Read more...]