Recovery Day: Get outside and do something! Tag us on instagram and use #RatedPGMasters For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com   … [Read more...]

Complete in Order Prep:  3 sets of: 10 DB press @ 2121 50 single unders 2 minute easy bike 3 sets of: 6 single-arm half-kneeling press/arm 20 straight-arm banded pressdowns Strength:  Bench: 5, 5, 5, 5 (rest 2 minutes) … [Read more...]

Complete in Order Prep:  3 sets of: 200m run 10 alternating DB snatch (light weight) accumulate 20-second freestanding handstand hold (hold against wall if needed) Strength:  3 sets of: 2 snatch grip push press + 2 snatch balance + 2 … [Read more...]

Complete in Order: Prep:  10 minute easy row 3 sets of: 5 roll to single-leg candlestick/leg 10 glute ham raises 10 tempo wall squats @ 3311 Squat:  Pause Front Squat: 3, 3, 3, 2, 2, 2, 1, 1 pause 3-seconds in the bottom rest … [Read more...]

Rest Day … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 30 calorie bike 20 box jumps (24,20) (step down from the box) 10 yard (30ft) handstand walk (rest 90 seconds) B) 10-15 minutes of mobility Conditioning:  A) For time: 50 GHD sit ups, 40 calorie … [Read more...]

Complete in Order Prep:  A) 3 sets of: 10 russian kb swings (heavy) 5 seated box jumps 1-minute easy row B) 10-15 minutes of mobility of your choice Strength:  A) Hang Clean (below the knee): 3, 3, 2, 2, 2, 2 (rest 2-3 minutes) B) Clean … [Read more...]

Rest Day -- Get outside and do something! … [Read more...]

Complete in Order: Prep: A) 3 sets of: 10 empty barbell behind the neck press @ 2121 50 single unders 1-minute easy bike B) 3 sets of: 6 single-arm kneeling (both knees) press/arm 6 strict pull ups Strength:  A) Push Press: 3, 3, 3, … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 300m row 10 empty barbell overhead squats 10 alternating DB snatch (lightweight) B) 10-15 minutes of mobility of your choice Strength:  A) 4 sets of: 2 snatch balance + 2 overhead squats (speed … [Read more...]

Complete in Order: Prep:  A) 3 sets of: 5 single-leg squats off box/leg (no weight) 15 reverse hypers 300m easy row B) 10-15 minutes of mobility of your choice Strength: A) Tempo Front Squat 5, 4, 3, 5, 4, 3 tempo = 32X1 rest 3 … [Read more...]

Complete in Order Prep:  A) 10-minute easy row or bike B) skill work -- choose a weakness and spend 10-15 minutes working on it C) 10-15 minutes of mobility of your choice Conditioning:  A) For time: 50/35 calorie row, 30 burpees over the … [Read more...]

Complete in Order Prep: A) 3 sets of: 10 double-arm DB power cleans (light weight) 5 seated box jumps (sit on a bench or shorter box, and explode up to a box) 100 single unders B) 10-15 minutes of mobility of your choice Strength:  A) … [Read more...]

Rest Day -- Get outside and do something! … [Read more...]

Complete in Order Prep:  A) 10 minute easy jog B) 10-15 minutes of mobility of your choice C) 3 sets of: 6 half-kneeling single arm press/side 10 strict pull ups (set should be unbroken -- use bands as necessary) Strength:  A) Strict … [Read more...]