Prep: EMOM x 12 minutes odd) 40 double unders even) 12 burpees Strength: 3 sets 10 double KB front rack squats 5 broad jumps 3 sets 10 empty barbell tempo OHS @ 33X1 5 seated box jumps Conditioning: EMOM x 20 minutes Assault Bike 12/8 … [Read more...]

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

Prep: 3 sets of: 10 empty barbell OHS (work grip closer as you go) 75 single unders 1-minute light-moderate row 3 sets of: 10 single-arm KB OHS (5/side) 15 PVC pass throughs Strength: Overhead Squat Work (Using a Jerk Grip, if possible) 3, 3, 3, 2, … [Read more...]

Prep: EMOM x 10 minute: odd) 40 double unders even) 10 burpees 3 sets of: 10 half-kneeling single arm press (5/arm) 10 ring rows (elevate feet if able) 3 sets of: 10 single-arm landmind press (5/arm) 10 strict pull … [Read more...]

Prep: EMOM x 10 minutes: odd) Row 12/9 calories even) Bike 12/9 calories 3 sets of: 10 single-leg RDL (5/leg) 50ft walking lunge (no weight) Strength: Deadlift 10, 8, 6, 4, 2 (Build to a Heavy-ish Double) (Rest 3 minutes between … [Read more...]

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

Prep: 3 sets of: Bike 15/12 cals 12 empty barbell z-press 10 squats holding med ball in bear hug Strength: None Conditioning: EMOM x 16 minutes: 1. Row 15/12 calories 2. 15 wall balls (20,14) 3. 15 toes to bar 4. 15 push press … [Read more...]

Prep: Every 3 minutes x 5 sets: Row 200m Bike 15/12 cals 3 sets of: 10 alternating DB snatch 10 empty barbell overhead squats Strength: Snatch Work 10 minutes to work to a heavy single (rest 2 minutes) 3 minute AMRAP full snatch @ 80% of the heavy … [Read more...]

Prep: EMOM x 16 minutes 1) row 12/8 calories 2) bike 12/8 calories 3) run 200m 4) Rest 3 sets of: 10 empty BB back squats with 3 sec pause 10 ring rows (elevate feet if possible) Strength: Back Squat Work Warm up sets: 1x5 @ 40%, 1x4 @ 50%, 1x3 @ … [Read more...]

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

Prep: 3 sets of: 50 double unders 10 goblet squats 10 ball slams Strength: Clean Work Each set for time: 10 reps @ 60% (Rest 2 minutes) 8 reps @ 70% (Rest 2 minutes) 6 reps @ 80% (Rest 2 minutes) 4 reps @ 85% (rest 60 seconds) 2 reps @ 90% ** All … [Read more...]

Prep: EMOM x 12 minutes odd) 12/8 calorie row even) 12/8 calorie bike 3 sets of: 10 behind the neck strict press @ 3131 tempo 10 overhead walking lunges (5/arm) Strength: Jerk Work 3, 3, 3, 2, 2, 2, 2, 1, 1, 1, 1 (start around 45-50% and work up … [Read more...]

Prep: EMOM x 10 minutes: odd) 35 double unders even) 10 burpees 3 sets of: 10 single-leg RDL (5/leg) 10 half kneeling single arm press (5/arm) Strength: None Conditioning: For time: Row 1000m Run 400m Row 750m Run 400m Row 500m Run 400m Row … [Read more...]

Recovery Day -- Get outside and enjoy time with family/friends! … [Read more...]

Prep: EMOM x 12 minutes 1. Row 12 calories 2. Bike 12 calories 3. Run 200m 4. Rest 3 sets of: 10 single-leg RDL (5/leg) 10 hip extensions (on GHD) Strength: Deadlift Work Every 90 seconds 7x1 @ 90% of 1RM. Conditioning For time: 10 ring muscle … [Read more...]