Prep: 3 sets 10 alternating DB snatch (LIGHT) 10 wall squats 1-minute row/ski/bike + 3 sets 5 single-arm KB OHS/side 10 KB RDL + Mobilize Snatch Work 4x4 Snatch Balance @ 60-80% (Rest 45 seconds) 4x3 Snatch Pull @ 90% + Every 20 … [Read more...]

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

Prep: EMOM 10 minutes odd) 12 KB swings (to eye level) even) 12 goblet squats + Mobilize Barbell Conditioning 3 rounds 20 hang power cleans 20 front squats 20 push press weights = 95,65 Gymnastics Strength/Positioning 5x3 weighted … [Read more...]

Prep: 3 sets 10 goblet squats 10 alternating reverse lunge 1-minute row + 3 sets 5 DB split squats/side 10 BB z-press + Mobilize Back Squats Back Squat 4x8 @ 60,65,70,70% (Set every 3 minutes) Jerks Every 90 seconds x 7 sets 3 … [Read more...]

Prep: 3 sets 10 wall squats 5 single-leg RDL/side 75 single unders + Mobilize Aerobic Work EMOM x 15 minutes 1. 15 calorie Row 2. 15 calorie Assault Bike 3. 15 calorie Ski Clean Pull + Clean 50/2+2, 60/2+2, 70/2+2, 75/2+1, 80/2+1, … [Read more...]

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

Prep: EMOM x 9 minutes 1. 10 empty barbell z-press 2. 30-second plank hold 3. 65 single unders + 3x6 inverted row (feet elevated) 3x6 DB push jerks + Mobilize Gymnastics Conditioning 21,15,9 strict HSPU chest to bar pull ups Jerk … [Read more...]

Prep: EMOM x 8 minutes odd) 30-second Bike even) 8 empty barbell OHS @ 2311 + 3x10 alternating DB snatch 3x6 single-arm OHS/arm + Mobilize Snatch Work 3x3 Snatch Balance @ 60-80% (Rest 45 seconds) 3x3 Snatch Pull @ 90% + Every 30 … [Read more...]

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

Prep: 3 sets 10 seated DB strict press 20 banded face pulls 1' easy row + 3x10 jump squats 3x6 kneeling landmine press/arm + Mobilize Barbell Cycling Every 90 seconds x 3 sets 10 unbroken power snatch (135,95) Press Strength + … [Read more...]

Prep: EMOM 9 minutes 1. 150m Row 2. 12 calorie Bike 3. 70 single unders + Mobilize Aerobic Work 8x 500m Row (Rest 1 minute between sets) Gymnastics Strength 8 minutes to a 3RM weighted strict pull up (Rest 2 minutes) 8 minutes to a … [Read more...]

Happy New Year! Prep: 3 sets 10 wall squats 10 alternating lunge 1' easy bike + 3x5 reverse lunge/leg 3x8 med ball clean + Mobility Olympic Lifting Every 2 minutes x 6 sets 3 cleans @ 60,65,70,75,80,85% Back Squat 12 minutes to … [Read more...]

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

Prep: 3 sets 10 wall squats 5 split squats/side @ 3111 tempo 1' easy row + 3x5 DB split squat/leg (front foot on 4"" riser) 3x15 GHD sit ups + Mobility Wall Ball Endurance: 3 rounds 50 unbroken wall balls (20,14) 500m row Pause … [Read more...]

Prep: EMOM x 12 minutes 1. 10 med ball cleans (20) 2. 5 seated box jumps (30) 3. 10 calorie bike + 3x6 single-leg cross body RDL 3x50 single unders + Mobilize Snatch Work 7x3 touch and go reps (keep between 60 and 80% of 1RM) (set … [Read more...]