Prep: 3x5 wall squat 3x10 air squat 3x5 sandbag bearhug squat -then- 3x10 hollow/arch kips 3x6 pause ring dips (pause 2-sec) Strength: None Conditioning: For Time: Row 750m 50 thrusters 75/55 25 toes to bar Accessory/Core: 3x30-second hollow hold … [Read more...]

Prep: 3x6 med ball clean 3x10 empty BB front squat -then- 3x100m row (get faster as you go) 3x40ft HS walk Strength: Hang Clean 3, 3, 3, 2, 2, 1, 1, 1 (First Triple @ 50% of 1RM clean) (Last Single @ 85% of 1RM clean) Conditioning: "DT" 5 rounds 12 … [Read more...]

Prep: 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x10 empty barbell back squat 3x10 calorie assault bike Strength: Front Squat 4x4 @ 70-75% of 1RM (Rest 2-3 minutes) Conditioning: 3 rounds Bike 30/20 Calories 20 Strict Handstand Push … [Read more...]

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

Prep: 3x8 ring row 3x8 DB strict press -then- 3x30-second wall facing HS hold 3x10 strict toes to bar Strength: None Conditioning: AMRAP 12 minutes of: 2 rounds of Cindy 20 GHD Sit Ups Accessory/Core: 3-minute banded march (bear hug 20/14 med … [Read more...]

Prep: 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- 3x10 overhead squat (empty barbell) 3x10 alternating DB snatch Strength: 4x4 Snatch Balance @ 40-50% -then- 10 minutes to a 85% snatch single Conditioning: For Time: Run 800m 20 Snatch … [Read more...]

Prep: 3x10 PVC pass through 3x10 single-arm DB Press (5/arm) 3x10 calorie row (get faster each set) -then- 3x10 barbell z-press 3x10 bent over row (keep light) Strength: Push Press 3, 3, 3, 3, 3, 3 (Set 1 = 50%) (Set 6 = 80%) (Rest 2 minutes between … [Read more...]

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

Prep: 3x10 single leg RDL (5/leg) 3x10 broad jump 3x10 empty barbell good morning 3x 30-second wall facing HS hold Mobilize Strength: Deadlift 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (First set of 5 = 50%) (Last set of 1 = 90-95%) (Rest 2-3 minutes between … [Read more...]

Prep: EMOM x 10 minutes odd) Bike 10/8 calories even) Row 200m Mobilize Strength: 3x10 double-KB front rack squat 3x10 box jump (high) 3x10 barbell z-press (add weight) 3x10 bent over barbell row Conditioning: 3 rounds, for time, of: Row 750m 30 … [Read more...]

Prep: 3x5 wall squat 3x10 air squat 3x5 goblet squat 3x6 med ball clean 3x10 russian KB swing Mobilize Strength: Power Clean + Front Squat + Hang Squat Clean 1+2+1 @ 50, 60, 70, 75, 80, 95%. (Set every 90 seconds) Conditioning: For time: 50 power … [Read more...]

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

Prep: 2x10 KB z-press 2x10 inverted row 2x10 single-arm DB push press (5/arm) 2x10 single-arm DB row (5/arm) Mobilize Strength: Push Press 7, 6, 5, 4, 3, 2, 1 (set of 7 should be about 50-55%) (last rep should be a heavy single) (Rest 2 minutes … [Read more...]

Prep: 3x5 wall squat 3x10 air squat 3x5 goblet squat 3x10 empty barbell back squat 3x10 single-leg RDL (5/leg) Strength: Back Squat 12 minutes to work to 90% for a single. -then- 5x1 (on the minute) @ 90%. Conditioning: For Time: 30 Back Squats … [Read more...]

Prep: EMOM x 10 minutes odd) Row 12/8 calories even) Bike 12/8 calories Mobilize Strength: 3x5 tempo ring dip @ 32X1 3x5 weighted strict pull up 3x10 ring push up (1sec pause at bottom) 3x10 DB bent over row (5/arm) Conditioning: 30 Muscle Ups, … [Read more...]