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: None Conditioning: 30-minute row test, for meters Accessory/Core: 3 sets of: 10 ring rows 20 … [Read more...]

Prep: EMOM x 8 minutes odd) 10 DB reverse lunge even) 10 goblet squats ** For DB reverse lunge, hold a DB in each hand Strength: Front Squat 10, 8, 6, 4, 2 (rest 3 minutes between sets) moving up in weight each set Conditioning: EMOM x 10 … [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 8 minutes odd) 10 DB z-press even) 30-second moderate row Strength: 10 sets of: 1 push press 30-second hard assault bike 60-second rest (work up to a heavy push press) Conditioning: 15-minute AMRAP of: 250m row 25 push … [Read more...]

Prep: 3 sets of: 10 DB power cleans 10 banded tricep pushdowns 10 goblet squats 1-minute bike Strength: Every 90 seconds x 10 sets 1 power clean 2 front squats 1 jerk Conditioning: 4 sets of: 20/15 calorie assault bike 30 wall balls (20,14) (rest … [Read more...]

Prep: EMOM x 8 minutes odd) 30-second hollow hold even) 15 banded reverse hypers Strength: None Conditioning: 3 rounds of: 800m run 21 kb swings (70,53) Accessory/Core: EMOM x 6 minutes odd) 10 double-db sit ups even) 20 banded lat pull downs For … [Read more...]

Rest Day … [Read more...]

Complete in Order: Prep:  3 sets of: 10 burpees, 25 air squats, 100 single unders Assault Bike: 4 sets of: 10-second sprint, 50-second slow 10-15 minutes of work on the rings Conditioning:  5-minute AMRAP of: 10-calorie row, 10 power … [Read more...]

Complete in Order: Prep:  3 sets of: 10 DB power cleans, 10 goblet squats, 200m jog Strength:  Tall Clean: 4x4 (rest 90-seconds between sets) Clean: 15 minutes to work to a heavy single for the day (work to a 1RM if you want) Back Squat: … [Read more...]

Recovery day: Get outside and do something! … [Read more...]

Complete in Order: Prep:  3 sets of: 10 barbell BTN press @ 2121 tempo, 50 single unders, 10 burpees 3 sets of: 6 seated single-arm arnold press/arm, 6 strict pull ups (weighted if possible) Strength:  push jerk: 3, 3, 3 (rest 2 minutes) … [Read more...]

Have a great holiday! Complete in Order: Prep:  3 sets of: 300m row 10 alternating DB squat snatch 30-second wall facing handstand hold Strength:  3 sets of: 2 snatch grip push press + 3 snatch balance + 4 overhead squats (rest … [Read more...]

Complete in order: Prep:  10-minute easy row 3 sets of: 5-single leg squats off a box 15 glute ham raises (use assistance if needed) 10 goblet squats with 2211 tempo Strength:  Pause Front Squats 2, 2, 2, 2, 2 Rest 2:30 … [Read more...]

Complete in Order: Prep:  3 sets of: 20 burpees 10 toes to bar 500m row @ moderate pace (rest 90 seconds) 10-15 minutes of skill work of your choice Conditioning:  2 rounds of: 40/30 calorie row 20 burpee box overs (24, … [Read more...]

Complete in Order: Prep:  3 sets of: 10 russian kb swings (heavy) 5 broad jumps 2-minute easy row Conditioning:  3 sets of: 100 double unders 50/35 calorie row 30/20 calorie assault bike (rest 3 minutes) Strength:  … [Read more...]