Rest Day … [Read more...]

Prep: 10-minute jog 3 sets of: 15 russian twists (over and back = 1 rep) 50ft handstand walk Strength: None Conditioning: Rowing: 5 rounds: - 400m @ easy pace - 600m @ hard pace No rest between intervals. cool down: 400m easy … [Read more...]

Prep: EMOM x 9 minutes: 1) 10 DB power cleans 2) 10 Goblet squats 3) 30-second bike Strength: Power clean + Hang power clean Every 90-seconds x 6 sets @ 65-75% of 1RM clean Back Squat 4, 3, 2, 4, 3, 2, 1 (rest 3 minutes between … [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: 8 strict press (use moderate weight) (rest 30-seconds) 8 bent over barbell row (rest 2 … [Read more...]

Prep: 3 sets of: 10 overhead squats with empty barbell 75 single unders 1-minute bike Strength: Snatch Blocks @ Below Knee: Snatch + OHS: 60/3+3, 70/3+3, 75/3+2*2 sets, 80/3+1*3 sets, 85/2+1, 90/1+1 Tempo Front Squats 6x4 @ 32X1 (rest 2 … [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: None Conditioning: 3 rounds 800m run 40 wall balls … [Read more...]

Rest Day … [Read more...]

Prep: EMOM x 12 minutes: 1) 30-second run 2) 10 DB push press 3) 15 banded good mornings 3 sets of: 50ft handstand walk 10 strict pull ups Strength: None Conditioning: 3 sets of: 10-minute row (rest 4 minutes between sets) set 1: 30-min pace + … [Read more...]

Prep: 3 sets of: 10 tempo empty barbell back squats @ 3211 50ft walking lunge (no weight) 10 hip extensions 2 sets of: 10 sandbag squats (bear hug) accumulate 20-second freestanding HS hold Strength: Back Squat 5, 4, 3, 2, 1, 3, 2, 1 (rest 3 … [Read more...]

Recovery Day: Get outside and do something!! … [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: 10 sets of: 1 power clean 1 push jerk 30-second assault bike 60-second rest goal here is to work to … [Read more...]

Prep: 3 sets of: 10 tempo goblet squats (tempo = 22X1) 10 russian KB swings 1-minute moderate bike 2 sets of: 10 monster walks 10 alternating DB snatch * monster walks = 10 steps forward + backward set 1, 10 steps right + left set 2 Strength: Every … [Read more...]

Prep: EMOM x 8 minutes: odd) 30-second row even) 75 single unders 3 sets of: 15 double KB z-press 15 weighted sit ups (hold dumbbell to your chest) Strength: None Conditioning: 3 rounds, for time, of: 800m run 40 pull ups Accessory/Core: EMOM x 6 … [Read more...]

Rest Day … [Read more...]