1. 18.5 Re-Do OR 2. Snatch Training 60/2, 65/2, 70/2, 75/2, 80/2, 85/1, 90/1 3. Gym/Class Conditioning For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com. … [Read more...]

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

1. Every 1:00 for 8:00 1 power snatch 1 overhead squat @ 65-70% of 1RM 2. Every 1:30 for 7:30 1 power clean 1 front squat 1 split jerk @ 65-70% of 1RM 3. Every 1:00 for 12:00 odd) 15/12 calorie row even) 40ft HS Walk For … [Read more...]

1. General Warm Up 5:00 light row + 2 sets of: 5 Wall Squats 10 Air Squats 5 Single-Arm DB press/side + Mobility + 3 sets of: 4 thrusters (75,95,115) 4 CTB pull ups 8 calorie Bike Sprint (Rest 90 seconds) 2. 18.5 3. 10:00 Bike @ … [Read more...]

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

1. Every 1:30 for 9:00 1 Power Clean 2 Front Squats 1 Split Jerk 2. Four sets of: 7 Burpee Pull Ups 7 Power Snatch @ 95/65 7 Overhead Squats @ 95/65 (Rest 1:00) 3. 10-minute Row @ 75-80% For personalized masters programming from Duke … [Read more...]

1. Six sets of: Back Squat x 3 reps @ 50,60,65,70,75,80% (Rest 2-3 minutes) 2. Three sets of: 8 Box Jumps @ 24/20 12 GHD Sit Ups 16 Calorie Row (Rest 1:00) 3. Three sets of: 5 Ring Muscle Ups 12 Thrusters @ 95/65 5 Bar Muscle … [Read more...]

1. 18.4 Re-Do OR 3 rounds, for time, of: Row 500m 100 Double Unders 2. Every 1:00 for 8:00 odd) 8-12 Toes to Bar even) 12-16 Pistols 3. 15 minute Bike @ 75-80% For personalized masters programming from Duke Burk, email … [Read more...]

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

A. Six sets of: Push Press x 3 @ 60-70% (Rest 2 minutes between) B. Three sets of: 10 Chest to Bar Pull Ups 20 Wall Balls @ 20/14 (Rest 1:00) C. With a partner: 20:00 Row, for calories (switch every 1:00) For personalized masters … [Read more...]

A. 18.4 Prep 3 rounds, not for time, of: 12/8 calorie row 10 Good Mornings @ 45/35 30 second HS hold B. 18.4 C. Cardio Training Every 1:00 for 12:00 odd) 15/12 Calorie Row even) 15/12 Calorie Bike For personalized masters programming … [Read more...]

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

A. Weightlifting Every 1:00 for 12:00 odd) 3 Deadlift @ 70% even) 1 Power Clean + 3 Press @ 75% of Press B. Gymnastics Three sets of: 8 Toes to Bar 12 Box Jumps, 24/20 8 Toes to Bar (Rest 60 seconds) C. Five sets, each for time, of: 8 … [Read more...]

A. Weightlifting Every 1:00 for 8:00 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat ** Use same weight as last week ** B. Gymnastics Three sets of: 8 Strict HSPU 12 alternating pistols (Rest 30 seconds) C. Barbell Intervals Four … [Read more...]

A 18.3 Re-Do OR 3 rounds, for time, of: 18/15 Calorie Bike 15 Burpees 18/15 Calorie Row B. Five Sets of: Back Squat x 5 @ 65-75% of 1RM (Rest 2-3 minutes) C. Every 1:30 for 7:30 (5 sets) HS Walk x 30ft GHD sit ups x 12 For … [Read more...]