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

Prep: EMOM x 8 minutes odd) 30-second bike even) 20 banded good mornings 3 sets 15 russian KB swings 25ft DB OH lunge (50) (right arm) 25ft DB OH lunge (50) (left arm) Mobilize Interval Conditioning: 5 sets 30 alternating DB snatch … [Read more...]

Prep: 3 sets 10 banded goblet squats (set up like banded march) 10 broad jumps 1' easy row 3x10 empty BB close grip OHS 3x30-second hollow hold (on ground) Mobilize Tempo Back Squat: 7x2 @ 33X5 (3 count way down, 3 count bottom, stand up … [Read more...]

Yep, another Rest Day. Happy Holidays 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...]

Prep: 3 sets 10 wall squats 10 alternating box step ups (24,20) 1' easy row + Mobilize Wall Ball Endurance: 50 wall balls (20,14) (Rest 50 seconds) 40 wall balls (20,14) (Rest 40 seconds) 30 wall balls (25,20) (Rest 30 seconds) 20 … [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 12' to a heavy complex: snatch + hang snatch (below knee) + 2 overhead squats + 4x3 … [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. 10 box jumps (24) (step down) 3. 65 single unders + 3x6 DB muscle cleans 3x6 DB push jerks + Mobilize Interval Conditioning: 20/15 calorie row 5 clean and jerk (185,125) (rest 1:1, … [Read more...]

Prep: 3 sets 10 wall squats 10 alternating lunge 1' easy bike + 3x5 reverse lunge/leg 3x30 second plank hold + Mobility Tempo Back Squat: 6x3 @ 22X1 (Rest 2' between sets Conditioning: AMRAP 10' 30 wall balls (20,14) 30 chest to … [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 Strength: EMOM x 9' 3 push press @ 75% of 1RM + 3 box jumps (40,30) Conditioning: For Time: 500m … [Read more...]

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

Prep: 10' row @ moderate pace 2x10 empty BB OHS 2x10 ball slams + accumulate 3' squat hold Mobilize Conditioning I: 4x 1000m Row (Rest 2' between) Strength: Snatch Pull + Snatch (Every 2') 60/3, 70/3, 75/3, 80/2, 85/2, 90/1, 95/1, … [Read more...]

Prep: 2 sets of: 2 minute banded march (hold 20# ball) 2 minute easy row 2x5 wall squat 2x10 air squat 2x5 goblet squat Mobilize Strength: Tempo Front Squat 6x3 @ 2311 (Rest 2-3' between sets) Conditioning: 30 calorie row 20 … [Read more...]

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