Prep: Assault Bike 8 minutes @ 70-75% -then- 3x20 banded good mornings 3x10 GHD hip extensions -then- 3x60 single unders 3x10 hollow arch kips -then- 3x10 strict pull ups 3x10 double DB push … [Read more...]

Prep: 2k row @ 70% -then- 3x5 wall squat 3x10 reverse lunge/leg 3x8 goblet squat -then- 3x60 single unders 3x10 squat jumps (empty barbell on back) -then- Mobilize Strength: Tempo Front Squat 6x4 @ 23X1 (Rest 2' between sets) Conditioning: 4 … [Read more...]

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

Prep: 10-minute Assault Bike @ 60% effort -then- 3x10 goblet squat 3x10 DB push press -then- 2x40 single unders 2x10 empty barbell front squats Strength: None Conditioning: Every 4 minutes for 20 minutes (5 sets) 12,9,6 thrusters (95,65) 36,27,18 … [Read more...]

Prep: 10-minute AMRAP @ 70% effort: 200m Row 10 burpees -then- 3x5 wall squat 3x10 reverse lunge (per leg) 3x10 air squat -then- 3-minute banded march (hold 20/14 ball) (Rest 3'), x2 sets -then- Mobilize Strength: Tempo Back Squat 6x5 @ 33X1 (Start … [Read more...]

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

Prep: EMOM x 10 minutes odd) 10 calorie Assault Bike even) 10 calorie Row -then- 3x5 wall squat 3x50ft duck walk (no weight) 3x10 air squat -then- 3x10 tempo OHS @ 32X1 (empty barbell) 3x6 broad jumps -then- Mobilize Strength: Snatch 10 minutes to … [Read more...]

Prep: 1500m row -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- Mobilize -then- 3 sets -3 Hollow/arch kips -3 Pullups -3 Kips -3 TTB -3 CTB -3 kips -3 Bar MU *try to make each kip the same *try and stay on … [Read more...]

Prep: 6 minute Assault Bike -then- 3x10 double KB z-press 3x10 inverted row (feet on floor) -then- 3x12 single-arm DB press (6/arm) 3x8 strict pull up -then- Mobilize Strength: Jerk Work 10 minutes to work to a heavy single -then- 5x2 @ 80% of heavy … [Read more...]

Prep: 10 minute AAB @ 70% effort -then- 3x5 wall squat 3x10 reverse lunge (per leg) 3x10 air squat -then- 3x6 med ball clean 3x6 seated box jump -then- Mobilize Strength: None Conditioning: 21-15-9 Power Clean Front Squat Weight -- 115,75 (Rest as … [Read more...]

Prep: 1k row (light) -then- 3x60 single unders 3x12 single-leg RDL (6/leg) -then- Mobilize Strength: Pump Session: 2 sets of the following: 15-20 Barbell Bicep Curls 15-20 Banded Tricep Ext 15-20 KB Upright Row 15-20 DB Reverse Fly 15-20 DB … [Read more...]

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

Prep: Row 5 minutes -then- 3x15 wall balls (20,14) 3x30-second dead hang from bar -then- 3x10 double DB push press 3x10 inverted row (feet on floor) -then- 3x8 double KB z-press 3x6 strict ring pull … [Read more...]

Prep: Bike 5 minutes @ 70-75% effort -then- 3x5 wall squat 3x10 reverse lunge 3x5 goblet squat (3-sec pause in bottom) -then- 3x10 double KB front rack squat 3x5 seated box jump -then- Mobilize Strength: Back Squat 12 minutes to work to a heavy … [Read more...]