Prep: 3 sets of: 10 overhead squats with empty barbell 15 ball slams 1-minute bike Strength: Snatch from blocks @ 2in off the floor: 50/3, 60/3, 70/3, 80-85/2 (4 sets) Front Squat: 12-minutes to work to a heavy single (If you are feeling it, go for … [Read more...]

Prep: EMOM x 8 minutes: odd) 30-second row even) 75 single unders 3 sets of: 15 double KB z-press 15 GHD sit ups Strength: 5 sets of: 5 tempo ring dips @ 32X1 tempo 10 strict ring rows 30-second hollow hold (on the ground) Conditioning: 3 rounds, … [Read more...]

Prep: 10-minute jog 3 sets of: 15 russian twists (over and back = 1 rep) 50ft handstand walk Strength: Deadlift: 4 sets of 8 @ 80% of 8RM from last week followed by 10 sets of 3 @ 80% of 8RM every 30 sec Conditioning: Row Workout 500m warm up 5 x … [Read more...]

Prep: EMOM x 9 minutes: 1) 10 DB power cleans 2) 10 Goblet squats 3) 30-second bike Strength: 5 sets of: 1 Power Clean + 2 Hang Power Cleans * do not drop bar until all 3 reps are done * use 65-75% of 1RM clean * Rest 2 minutes between sets Back … [Read more...]

Recovery Day -- Get outside and do something! For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

Prep: 3 sets of: 5 landmine press (each arm) 10 strict ring rows (elevate feet if possible) 1-minute row Strength: 4 sets of: 10 push press @ 60% of 1RM (rest 60 seconds) 10 barbell bent over row @ moderate weight (rest 60 … [Read more...]

Prep: 3 sets of: 10 overhead squats with empty barbell 75 single unders 1-minute bike Strength: Snatch Blocks @ Below Knee: 60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2, 90/1, 95/1, if you are feeling it go for more Tempo Front Squats 6x4 @ 32X1 We … [Read more...]

Prep: EMOM x 8 minutes of: odd) 30-second row even) 10 goblet squats 3 sets of: 10 alternating DB strict press (5 each arm) 20 hip extensions (nice and controlled!) Strength: 5 sets -6 weighted chinups -6 weighted dips *increase as able *use a dip … [Read more...]

Rest Day! Watch the Final Day of the CF Games For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

Prep: EMOM x 8 minutes odd) 20 windshield wipers even) 30-second superman hold * left + right = 2 reps for wipers * superman hold on the floor Strength: Deadlift: 3 sets of 8 up to 8 rep max (make sure the final weight is near-maximal 8 rep without … [Read more...]

Prep: 3 sets of: 10 med-ball cleans 30-second elbow plank hold 1-minute moderate row 2 sets of: 10 banded monster walks 10 DB power cleans Strength: 5 sets of: 1 Power Clean + 2 Hang Power Clean + 1 Power Clean (only drop bar prior to last power … [Read more...]

Recovery Day Get outside and do something!! For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

Prep: EMOM x 12 minutes: 1) 30-second run 2) 10 DB push press 3) 15 banded good mornings 3 sets of: 30-second wall facing handstand hold 10 regular kipping pull ups (NOT butterfly) Strength: 4 sets of: 8 bench press (rest 60 seconds) 15 Double DB … [Read more...]

Prep: 3 sets of: 10 overhead squats with empty barbell 15 ball slams 1-minute bike Strength: Snatch Blocks @ Below Knee: Power Snatch + Snatch + OHS: 50/3+1, 60/3+1, 65/2+1, 70/2+1*2 sets, 75/2+1*3 sets, 80/1+1, 83-85/1+1 Tempo Front Squats @ … [Read more...]

Prep: EMOM x 8 minutes: odd) 30-second row even) 75 single unders 3 sets of: 15 double KB z-press 15 GHD sit ups Strength: 5 sets of: 3 weighted strict pull ups (build to a 3RM for the day) 5 sets of: 3 deficit kipping handstand push ups (increase … [Read more...]