Prep: 1000m Row -then- 3x10 BTN press @ 3321 (empty BB) 3x10 DB bent over row (5/arm) -then- 3x12 half-kneeling DB press (6/arm) 12 inverted row (feet on floor) -then- 3x8 double kb z-press 3x8 strict pull … [Read more...]

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

Prep 10 minute AMRAP @ 75% of: 12 calorie Assault Bike 12 calorie Row (30-seconds Rest) -then- 3x10 empty BB OHS 3x10 empty BB z-press -then- Mobilize Strength: 5 sets of 5 strict pullups with following tempo -33X6 **3 sec. lowering + 3 sec. hold in … [Read more...]

Prep: 5-minute Row @ 65-70% effort -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x60 single unders 3x10 ball slam -then- Mobilize Strength: Cleans Take 10 minutes to work up to a heavy single -then- 20 squat cleans, for time, @ 70% … [Read more...]

Prep: 2k Row @ 65-70% effort -then- 3x10 wall squat 3x20 banded good mornings -then- 3x12 single-leg RDL (6/leg) 3x8 seated box jumps -then- Mobilize Strength: Deadlift 5x3 @ 75-80% of 1RM (Rest 2 minutes between) Conditioning: EMOM x 16 … [Read more...]

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

Prep: 7-minute AMRAP @ 70% 70 single unders 8 burpees 8 box jumps (20) (step down) -then- 3x 30-second wall facing HS hold 3x15 GHD sit ups -then- 3x10 hollow/arch kips 3x10 push ups -then- mobilize Strength: None Conditioning: 3 rounds of: 9 bar … [Read more...]

Prep: 10-minute Bike @ 70% -then- 3x10 push up 3x10 weighted sit up -then- 3x30-second wall facing HS hold 3x10 inverted row (feet on floor) -then- Mobilize Strength: Push Press Ladder (From Rack) For Time 10 reps @ 40% 9 reps @ 50% 8 reps @ 55% 7 … [Read more...]

Prep: 2k Row @ 70% -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x8 DB power clean 3x8 broad jump -then- Mobilize Strength: Clean 10 minutes to work to a heavy single -then- 5x1 (EMOM) @ 85% of heavy single Conditioning: For … [Read more...]

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

Prep: 5-minute bike @ 70% 5-minute row @ 70% -then- 3x10 barbell z-press 3x10 bent over barbell row (LIGHT) -then- 3x15 hip extension (on GHD) 3x8 seated box jump -then- mobilize Strength: 10 strict pull ups (Rest 30-seconds) 10 barbell strict press … [Read more...]

Prep: 10-minute Row @ 70% -then- 3x10 OHS (3-second pause in bottom) (use empty barbell) 3x10 ball slam -then- 3x6 seated box jump 3x10 alternating DB snatch -then- mobilize Strength: Snatch + Snatch Below Knee + Snatch Above Knee 10 minutes to … [Read more...]

Prep: 100 calorie Bike @ 70% 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x6 broad jump 3x6 sandbag squat (bear hug) -then- Mobilize Strength: Front Squat 10 minutes to work to a heavy double -then- 4x2 @ 85% of heavy double … [Read more...]

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

Prep: 5-10 minutes of Cardio of YOUR CHOICE! -then- 3x10 empty barbell z-press 3x10 inverted row (feet on floor) -then- 3x10 single-arm half kneeling press (5/arm) 3x10 scap pull ups -then- mobilize Strength: 3x10 bench press (moderate weight) 3x10 … [Read more...]