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

A. Hang Snatch Work 60/3, 70/3, 75/3, 80/2, 84/1, 87/1*4 sets (last 4 singles every 60 sec) B. Interval Conditioning 10 rounds 30 double unders 3 power snatch (135,95) Rest 30-seconds C. Assault Bike SPRINT 50-calories, for time … [Read more...]

A. Double Girl Conditioning Karen -then- Diane (Complete Karen and then immediately complete Diane) B. Front Squat Work up to 85% of 3RM and complete 5 sets of 2 there every 3 minutes … [Read more...]

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

A. Barbell Conditioning 21 power snatch (135,95) 15 clean/jerk (165,110) 9 OHS (205,140) B. Gymnastics EMOM 12 minutes odd) 30-seconds max rep HSPU even) 30-seconds max rep TTB C. Interval Work AMRAP14 20 calorie row 20 lateral burpees … [Read more...]

A. Back Squat Work up to 85% of 5RM and complete 5 sets of 3 there (Rest 2-3 minutes) B. Jerk Work every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2*3 sets C. Gymnastics For Time 21 Chest to Bar Pull Ups 15 Bar Muscle Ups 9 Ring Muscle … [Read more...]

A. Aerobic Work 4x1000m Row (rest 2 minutes between) B. Clean Work Blocks Below Knee: Clean Pull + Clean, every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2 C. Conditioning Death by: Bar Facing Burpee + Thruster (95,65) 1/1, 2/2, 3/3, … [Read more...]

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

A. Snatch + OHS Every 2 minutes: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/1+1, 95/1+1 B. Barbell Conditioning 10 Squat Snatch (135,95) 8 Squat Snatch (165,110) 6 Squat Snatch (185,125) 4 Squat Snatch (205,140) 2 Squat Snatch (225, … [Read more...]

A. Barbell Ladder Conditioning 5x 4-minute rounds (if you finish work before 4 minutes, continue on to next round right away) 30/20 calorie Row 15 GHD sit ups 10 clean and jerks Men = 95,135,185,225,275 Women = 65,95,125,155,185 B. Front … [Read more...]

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

A. Barbell Conditioning 21,15,9 Deadlift (225,155) Thrusters (95,65) B. Gymnastics EMOM 10 minutes odd) 12 CTBPU even) 12 TTB C. Interval Work AMRAP15 15 power snatch (75,55) 30 double unders 15 wall balls (20,14) 30 double … [Read more...]

A. Back Squat Work up to 80% of 5RM from last week and complete 5 sets of 5 there. (Rest 2-3 minutes) B Jerk Work every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2*4 sets C. Gymnastics 50,40,30,20,10 Box jumps (24,20) 25,20,15,10,5 Handstand … [Read more...]

Starting this week, I am going to leave the warm up to you guys -- if you need more ideas, look through the history of the posts and choose some you think look good for the day! During the Open season, we will provide full warm ups, movement prep, … [Read more...]

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