Prep: 10 sets: 50-second easy row 10-second hard row 3x6 single-arm DB press/side 3x12 inverted row (feet on floor)" Mobilize Conditioning I: Assault Bike 1' @ 85-90% 1' @ easy pace x10 sets Accessory: 10' to find a 1RM weighted … [Read more...]

Prep: EMOM x 10' odd) 60 single unders even) 10 ball slams (30) 3 sets: 8 double DB strict press 8 inverted row (feet on floor) Mobility Conditioning: 5' AMRAP 1k row max rep lateral burpees over rower (Rest 5', x3 … [Read more...]

Prep: 100 calorie Bike @ easy pace 2x5 wall squat 2x10 air squat 2x5 goblet squat + 2x6 med ball clean 2x6 box jump (24) (step down) Mobilize Strength: Cleans 12 minutes to work to a heavy single -then- EMOM x 10' 5 burpee box overs … [Read more...]

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

Prep: EMOM x 10' odd) 10 calorie Row even) 10 lateral burpees over rower -then- 3x15 wall balls (20,14) 3x10 box jumps (24,20) (no rebound) -then- 3x20 banded good mornings 3x30-second elbow plank -then- Mobilize Strength: None Conditioning: 20' … [Read more...]

Prep: 1 mile AAB 400m Row @ warm up pace -then- 3x10 KB swings (eye level) 3x10 behind the neck push press (empty BB) -then- 3x10 empty BB OHS 3x10 scap pull ups -then- Mobilize Strength: None Conditioning: 3 sets 10 power snatch (135,95) 2' row … [Read more...]

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

Prep: EMOM x 9' 1) 200m Row 2) 10 calorie AAB 3) 75 single unders -then- 3x5 wall squat 3x10 air squat 3x6 goblet squat -then- 3x10 KB swings (up to eye level) 3x10 squat jumps (w/ empty BB) -then- Mobilize Strength: Tempo Back Squat 6x3 @ … [Read more...]

Prep: EMOM x 10' odd) 10 calorie AAB even) 12 burpees 3x10 double kb z-press 3x10 inverted row (feet on floor) -then- 3x6 single-arm DB press/arm 3x10 strict pull ups Mobilize Strength: Push Press Take 8 minutes to work up to 90% -then- EMOM x 10 1 … [Read more...]

Prep: 1600m Row @ 70-75% 3x6 med ball clean (20) 3x65 single unders -then- 3x10 empty barbell OHS 3x10 empty barbell RDL -then- Mobilize Strength: Snatch: 10 minutes to a heavy complex Snatch Pull + 2 Hang Snatch + 3 OHS Clean: EMOM x 8 minutes 3 … [Read more...]

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

Prep: 3' banded march (holding 20/14lbs ball) (rest 2', x2 sets) -- during 2' rest, row 1' -then- 3x15 wall balls (light) 3x10 box jumps (24,20) (step down) -then- 3x10 inverted row (feet on floor) 3x30-second hollow hold (on … [Read more...]

Prep: 5' easy row -then- 3x6 single-leg RDL/leg 3x12 wall squat -then- 3x60 single unders 3x10 goblet squat -then- Mobilize Strength: None Conditioning: 3 sets 10 hang power cleans (155,105) 600m row (Rest 2' between sets) -- 5' break -- 3 sets 10 … [Read more...]

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

Prep: EMOM x 10' odd) 10 calorie Row even) 10 box jumps (24,20) (NO rebounding) -then- 3x5 wall squat 3x10 reverse lunge/leg 3x8 empty barbell OHS -then- 3x8 goblet squat 3x6 broad jump -then- Mobilize Strength: Snatch Balance 5x4 @ 50-60% of 1RM … [Read more...]