Prep: 8 minute AMRAP @ 70%: 10 burpees 10 calorie Bike -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x6 med ball clean 3x6 broad jump -then- Mobilize Strength: Back Squat 12 minutes to work to a heavy single -then- 3x2 (EMOM) @ 85% … [Read more...]

Prep: Row 2k @ 70% intensity 3x10 single-leg good morning (5/leg) 3x60 single unders -then- 3x10 single-leg RDL (5/leg) 3x5 seated box jump -then- Mobilize Strength: Deadlift 5x5 @ 70-75% of 1RM (Rest 2 minutes between sets) Use double overhead … [Read more...]

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

Prep: 10-minute AMRAP @ 70% of: 10-calorie row 10 burpees 60 single unders -then- 3x10 scap pull ups 3x30ft HS walk -then- mobilize Strength: 8 minutes to work to a 3RM pull up -then- 3x3 @ 75% of 3RM Conditioning: AMRAP 15 … [Read more...]

Prep: 100 calorie assault bike @ 70% -then- 3x10 barbell z-press 3x10 bent over row (light) -then- 3x10 1/2 kneeling DB single-arm press (5/arm) 3x10 single-arm DB row (5/arm) -then- mobilize Strength: Jerk Work 10 minutes to build to 85% of … [Read more...]

Prep: Row 2k @ 70% effort -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x6 med ball clean 3x6 seated box jump -then- mobilize Strength: Clean Work 12 minutes to work to a heavy single -then- 3x2 (EMOM) @ 80% of single (drop and reset … [Read more...]

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

Prep: 100 calorie Assault Bike @ 70% -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x10 empty barbell OHS 3x5 progressive box jump (set up 5 boxes in a row, with a little space between) -then- mobilize Strength: Front Squat 15 minutes … [Read more...]

Prep: 5-minute row @ 70% effort -then- 3x10 single-arm DB press (5/arm) 3x10 inverted row (feet on floor) -then- 3x 30ft HS walk 3x8 strict pull up -then- mobilize Strength: Strict Press 10 minutes to build to a heavy single -then- 4x4 @ 80% of … [Read more...]

Prep: Row 1k @ 70% Bike 75 cals @ 70% -then- 3x5 wall squat 3x10 empty barbell z-press 3x5 seated box jump -then- mobilize Strength: 3x10 bent over barbell row 3x10 alternating barbell step up (bar in front rack position) (step up to a box that … [Read more...]

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

Prep: EMOM x 10 minutes: 10/8 calorie Row (increase your pace each time) -then- 3x6 med ball clean 3x6 seated box jump -then- 3x5 sandbag bear hug squat 3x60 single unders -then- mobilize Strength: Back Squat 5, 5, 5, 5, 5 (first set @ 50% of … [Read more...]

Prep: Row 2k @ 70-75% -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x10 empty barbell OHS 3x10 ball slam -then- mobilize Strength: Snatch Balance 3, 3, 3, 1, 1, 1 (work to a heavy single while also maintaining SPEED) -then- Snatch + … [Read more...]

Prep: Assault Bike 100 calories @ 70-75% -then- 3x10 barbell z-press 3x10 bent over row (LIGHT) -then- mobility Strength: 3x10 half-kneeling single-arm DB press (5/arm) 3x10 inverted row -then- 3x10 barbell strict press (moderate weight) 3x10 strict … [Read more...]

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