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

A. Weightlifting 1. Every 45 seconds for 6:00 1 power snatch 1 snatch balance @ 60-70% of 1RM Snatch 2. Every 1:00 for 5:00 1 clean 1 front squat 1 hang clean (above knee) @ 60-70% of 1RM clean 3. Three sets of: Back Squat x 6 reps @ … [Read more...]

A. 18.3 Prep 3 rounds, not for time, of: Single Unders x 60 OHS x 15 @ 45/35 Calorie Row x 12 + Mobilize B. 18.3 C. Cardio Recovery 3 rounds, @ 60-65% 600m Row 30 calorie Bike Walk 200m D. All sorts of Mobility!! For … [Read more...]

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

A. Weightlifting Every :20 for 7:00 (21 reps) 1 power clean @ 70% of 1RM clean B. Every 1:00 for 8:00 Odd minutes) 50ft HS Walk Even minutes) 12 Toes to Bar C. 6 rounds of: 8 Squat Jumps 100m Row (Sprint) 8 Burpees to 6” Target (Rest … [Read more...]

A. Every 1:00 for 8:00 1 snatch grip deadlift 1 hang power snatch 1 overhead squat Weight = 70% of 1RM snatch B. Gymnastics Every 1:00 for 8:00 3-4 Ring Muscle Ups C. Barbell Intervals Every 1:30 for 6:00 (4 sets) 5 Power Cleans 6 … [Read more...]

A. 18.2 Re-Do OR 3 rounds 500m Row 75 Double Unders B. Five sets of: Back Squat x 4 reps @ 70-75% of 1RM (Rest 2-3 minutes) C. 3 sets of: 15 Good Mornings, 45/35 15 GHD sit ups … [Read more...]

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

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

A. Six Sets of: 2 Power Snatch + 1 OHS @ 65-75% of 1RM Snatch. B. Four Sets of: Front Squats x 6 reps @ 60-70% of 1RM C. 6 rounds of: 10/8 Calorie Row 100ft Shuttle Run (25ft Increments) 12 KB Swings, 53,35 Rest 45-seconds For … [Read more...]

A. Prep 21,15,9 of: Rowing Calories DB Squats (15/10) (Increase effort each round) B. 18.2 and 18.2A For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

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

A. Every 1:00 for 5:00 2 hang snatch @ 55-65% (Rest 1 minute) B. Every 1:00 for 4:00 1 lo-hang + 1 hang snatch @ 65-75% (Rest 1 minute) C. Every 1:00 for 3:00 1 snatch + 1 OHS @ 75-85% D. Three sets of: 12 shoulder to overhead 12 … [Read more...]

A. Four Sets of: Push Press x 6 reps @ 70% B. Three Sets of: Power Snatch x 7 reps Overhead Squats x 7 reps Weights: 135,95 Rest 90 seconds (These sets are unbroken sets for efficiency and speed) C. Every 1:00 for 7:00 Ring Muscle Ups x … [Read more...]

A. 18.1 Re-Do B. Six Sets of: Back Squat x 3 reps @ 80% of 1RM C. Every 1:00 for 9:00 Minute 1) Barbell Good Mornings x 10 Minute 2) Barbell Rollouts x 10 Minute 3) Ring Lockout Hold x 30” For personalized masters programming from Duke … [Read more...]