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

Weightlifting (Power Cleans + Jerk) Clean and Jerk 3 minute cap at each percentage: 60/5, 70/4, 75/3, 80/2, 85/2, max reps @ 90% in 3 minutes Gymnastics Intervals Four sets of: Run 200m 12 Kipping HSPU, open standard 30 Double Unders Rest … [Read more...]

Aerobic Work 5000m with rate changes every 1000m: 24-26-28-26-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ … [Read more...]

Weightlifting (Deadlifts) Deadlift from boxes at knees: 55/3, 65/3, 75/3*2 sets, 85/3*4 sets Conditioning For time: 100/80 Calorie Row EMOM 7 over the erg burpees (start with burpees) For personalized masters programming from Duke Burk, … [Read more...]

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

Conditioning 30sec work, 30sec rest 100 ctb pull ups 125 push press, 95/65# 150 back squats, 95/65# Must complete all CTBPU, then all Push Press, then all Back Squats. 1:1 Work to Rest, so push the pace when its time to work. … [Read more...]

Aerobic Work 3 x 5 min / 2 min easy Bike three 5 minute pieces. Bike for two minutes at light pressure between each piece. 80% on set #1, and increase effort on the following sets. Track # of calories. Weightlifting Front Squat: Work up to … [Read more...]

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

Interval Conditioning 5 rounds for time: Run 400m 50 Air Squats rest 1:1 *wearing 20# vest Weightlifting FS + Split Jerk: 1+1: Starting at 75% work up to max 1+1 For personalized masters programming from Duke Burk, email … [Read more...]

Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Starting at 80% work up to new single Gymnastics Training (HS) Five sets of: Run 400m 75ft Handstand Walk Rest 90 sec For personalized masters programming from Duke … [Read more...]

Aerobic Work 4 x 5 min / 3 min easy Ski four 5 minute pieces. Ski for three minutes at light pressure between each piece Row instead of Ski if you don't have a Ski Erg. Gymnastics Training 12 min EMOM of: odd) 5 Ring Muscle Ups even) 15 … [Read more...]

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

Weightlifting Split Jerk Every 90 sec Work up to a new 1RM Gymnastics 10 min. Banded march w/ 14/20 medball in bearhug *put on dip belt and clip into bands stretched between dbs or uprights *EMOM - perform 10 squats and resume … [Read more...]

IWT Three rounds of: 10 Power Cleans, 50% of 1RM Clean 90 second Row @ 90-95% effort Rest 2 min 5 minute break Three rounds of: 10 Front Squat, same weight as cleans 90 second Bike @ 90-95% effort Rest 2 min 5 minute … [Read more...]

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