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

A. Snatch Take 6 minutes to work to 60% + Every 1:00 for 6:00 (6 sets) 1 rep @ 60-70% B. Power Clean and Jerk Take 6 minutes to work to 60% + Every 1:00 for 6:00 (6 sets) 1 rep @ 60-70% C. Squats 3 sets of: Front Squat x 6 reps @ … [Read more...]

18.1! Prep 6 minute Row @ increasing effort + 7-10 minutes of Mobility and Foam Roll (Hip Flexors and Shoulders) + get 10-15 reps each side of DB Hang CJ to get a feel for the movement + 2 rounds of: 6 calorie row (@ workout pace) 4 toes … [Read more...]

Check back at 7:30am Friday morning to check out the full Prep, Open workout 18.1, and cool down! … [Read more...]

Happy 18.1 Release Day! Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

A. Snatch Work Every Minute for 5 minutes 2 snatch @ 50% of 1RM -Rest 1 minute- Every 45 seconds for 6 minutes (8 sets) 1 hang snatch above knee @ 60-70% -Rest 1 minute- Every Minute for 5 minutes 1 snatch @ 75-85% of 1RM B. Every Minute … [Read more...]

A. Back Squat Take 10 minutes to work up to 70% + Every 1:30 for 6:00 (4 sets) 4 Back Squats @ 70-80% of 1RM Back Squat B. Handstand Skill Work (9 minutes) Minute 1) 20-second wall facing handstand hold Minute 2) 30-50ft HS Walk Minute 3) … [Read more...]

A. Clean Work EMOM 6 minutes 2 hang cleans above knee @ 50-60% -Rest 1 minute- EMOM 5 minutes 2 hang cleans below knee @ 65-75% -Rest 1 minute- EMOM 4 minutes 1 clean @ 80+% B. Ring Work 3 sets of: 10 hollow/arch kips 5 strict ring … [Read more...]

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

A. Hang Snatch: 60/3, 70/3, 75/3, 80/2, 84/1, 87/1, 90/1*3 sets (last 3 singles every 60 sec) B. For Time: “Fran” (Rest 5 minutes) “Amanda” For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

A. For Time: 500,400,300,200,100m Row 50,40,30,20,10 Push Press (75,55) B. Front Squat Work up to 88% and complete 1 pause (2-seconds) front squat every 90 sec x 8 reps, in between every rep complete 3 box jumps (36,30) For personalized … [Read more...]

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

A. Barbell Conditioning 21,15,9 Deadlifts Hang Power Cleans Front Squats Weights = 95,65 B. 5 rounds 15 chest to bar pull ups 30 alternating pistols Rest 1 minute C. Rowing Work 6 x 250m (rest 1 minute) For personalized masters … [Read more...]

A. Back Squat Work up to 85% and complete 2 pause back squats (2-seconds) every 90 sec x 4 sets, in between every rep complete 3 medium height seated box jumps B. Push Press Quickly work up to 80% and hit 1 rep every 30 seconds for 10 … [Read more...]

This will be the last full week of training before the Open begins. Bring the intensity and finish the off-season Strong! A. Clean Work EMOM 10 minutes 1 rep (build to a heavy single) B. AMRAP7 25 double unders 5 burpee bar muscle ups C. … [Read more...]