Prep: EMOM 8 minutes odd) 10 seated box jumps (24,20) even) 10 Russian KB swings (53,35) + 3 sets 10 empty barbell z-press 10 hollow/arch kips + Mobilize Short Conditioning 3 rounds 10 double KB CJ (53,35) 20 toes to bar (Time to beat … [Read more...]

Prep: 3 sets 10 ball slams 10 wall squats 1-minute row/ski/bike + 3 sets 3 single-arm KB push press/right arm 5 single-arm KB OHS/right arm 3 single-arm KB push press/left arm 5 single-arm KB OHS/left arm + Mobilize Open-Style … [Read more...]

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

Prep: 3 sets 6 double DB power cleans (light) 6 goblet squats 4 single-arm DB push press/side 200m row + Mobilize Barbell Conditioning 21,15,9 Hang Power Cleans Front Squats Shoulder to Overhead (weight = 95,65) Gymnastics … [Read more...]

Prep: 3 sets 10 air squats 10 alternating box step ups (no weight) 1-minute row + 3 sets 5 split squats/side 30-second HS hold (against wall) + Mobilize Back Squats A) 6x5 up to 5RM, 1 set every 2 minutes rest 3 min B) 3x5 @ 80% … [Read more...]

Prep: 3 sets 10 med ball cleans 5 single-leg RDL/side 1-minute Row + Mobilize Aerobic Work 3x 1000m Row (Rest 3 minutes between sets) (Get faster each one -- this isn't a time trial -- get yourself breathing but don't push past 80-85% … [Read more...]

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

Prep: EMOM x 9 1. 50ft walking lunge (light DB's in front rack) 2. 10 empty barbell OHS 3. 10/8 calorie Assault Bike + 3 sets 6 single-arm landmine press/side 6 strict pull ups + Mobilize Barbell Conditioning AMRAP 7 minutes 5 box … [Read more...]

Prep: 3 sets 10 alternating DB snatch (LIGHT) 10 wall squats 1-minute row/ski/bike + 3 sets 3 single-arm KB push press/right arm 5 single-arm KB OHS/right arm 3 single-arm KB push press/left arm 5 single-arm KB OHS/left … [Read more...]

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

Prep: 3 sets 10 double DB power cleans (light) 10 goblet squats 5 single-arm DB push press/side 60 single unders + Mobilize Barbell Conditioning 10 thrusters 20 clean and jerk 10 thrusters weight = 135,95 Gymnastics Work EMOM x 10 … [Read more...]

Prep: 3 sets 10 air squats 50ft walking lunge (no weight) 1-minute row + 3 sets 5 goblet cossack squats/side 30-second HS hold (against wall) + Mobilize Back Squats 4x10 @ 60,65,70,70% (Set every 4 minutes) Jerks Every 90 seconds x … [Read more...]

Prep: 3 sets 10 med ball cleans 5 single-leg RDL/side 1-minute Row + Mobilize Aerobic Work Every 2 minutes x 10 sets 200m Row 10/8 calorie Assault Bike Clean Pull + Hang Clean 50/2+2, 60/2+2, 70/2+2, 80/1+1, 85/1+1, 90/1+1 (Set every … [Read more...]

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

Prep: EMOM x 9 1. 50ft walking lunge (no weight) 2. 10 empty barbell OHS 3. 10/8 calorie Assault Bike + 3 sets 6 single-arm DB push press/side 6 strict pull ups + Mobilize Barbell Conditioning 3 rounds 21 deadlifts (185,125) 7 … [Read more...]