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

Prep: 5-minute Progressive Row 2x10 single-arm KB OHS (5/side) 2x10 ball slams 2x10 single-arm seated DB press (5/side) 2x10 goblet squat Strength: Jerk Grip Overhead Squat 6x3 (work to a heavy triple) -then- 3x3 @ 80% of heavy triple (on the … [Read more...]

Prep: 3x5 wall squat 3x10 air squat 3x5 sandbag bear hug squat 3x10 empty barbell overhead squat 3x10 alternating DB snatch Mobilize Strength: 12 minutes to work to a heavy complex: Snatch + OHS + Hang Snatch -then- 3x1 @ 85% of max heavy … [Read more...]

Prep: EMOM x 10 minutes odd) 12 burpees even) Row 12/8 calories Mobilize Strength: 3x5 weighted ring dip 3x10 strict pull up 3x10 weighted push up 3x10 bent over barbell row Conditioning: 2000m Row Time Trial Accessory/Core: 400m Farmer's Carry … [Read more...]

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

Prep: 3x5 wall squat 3x10 air squat 3x5 goblet squat 2x10 front squat (empty barbell) 2x5 seated box jump 5-minute progressive row Strength: Front Squat Work 10 reps @ 40% 9 reps @ 45% 8 reps @ 50% 7 reps @ 55% 6 reps @ 60% 5 reps @ 65% 4 reps @ … [Read more...]

Prep: EMOM x 10 minutes odd) 10 burpees even) 40 double unders Mobilize Strength: 3x10 single-arm DB press (5/arm) 3x10 DB bent over row (5/arm) 3x5 weighted pull up (strict) 3x10 weighted push up Conditioning: 21,18,15,12,9,6,3 Assault Bike … [Read more...]

Prep: 3x10 med ball cleans 3x10 ball slams 2 sets of: 5x clean grip deadlift 5x hang power clean 5x front squat 5x push press 3x hang full clean 3x push jerk weight: 75/55 Strength: Clean/Jerk Work 12 minutes to build to a heavy single -then- 5x1 … [Read more...]

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

Prep: 3 sets of: 10 push ups 12 ring rows (feet on the floor) Row 12/9 calories 3 sets of: 12 half-kneeling single-arm press (6/arm) 8 strict pull ups Strength: Push Press Work 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 (Rest 2-3 minutes between … [Read more...]

Prep: 3 sets of: 10 single-leg RDL (5/leg) 10 hip extensions Bike 15/12 calories 3 sets of: 60ft walking lunge (no weight) 15 GHD sit ups Strength: Deadlift Work Every 15-seconds x 20 1 rep @ 75% of 1RM Deadlift (Focus = … [Read more...]

Prep: 3 sets of: 10 med ball cleans 10 goblet squats 5 seated box jumps Row 5 minutes (increase pace throughout 5min) Mobilize Strength: Clean Work 3, 3, 2, 2, 2, 1, 1, 1, 1 First triple @ 50% Last single should be @ 90+% Clean Grip Deadlift 3, … [Read more...]

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

Prep: 3 sets 10 goblet squats with 3-second pause 100ft walking lunge 1-minute easy Row Strength: Back Squat Work Warm up sets: 1x5 @ 40%, 1x4 @ 50%, 1x3 @ 60% Working set: 1x20 @ +10lbs from last week Conditioning: For Time: Row 1000m 75 wall … [Read more...]

Prep: EMOM x 10 minutes odd) Bike 12/9 Calories even) Row 12/9 Calories 3 sets 10 empty Barbell OHS 10 alternating DB snatch (40,25) 2 sets 5 snatch deadlifts 5 snatch high pulls 5 hang power snatch 5 overhead squats (men=75lbs, … [Read more...]