Weightlifting Back Squat 3x2 @ 100% of 3RM. (Rest as Needed Between Sets) Conditioning "Mary" 20min amrap of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups For personalized masters programming from Duke Burk, email … [Read more...]

Aerobic Work 9 x 500m Row @ 2k PR pace (Rest 2 min between intervals) Gymnastics 4 sets - 50 ft. HS walk * stop every 10 ft. and hold for 3 sec. For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Weightlifting Below the Knee Hang Snatch Every 90 sec: Work up to a new 1RM Gymnastics For Time: 40 Bar Muscle Ups Conditioning Open Workout 11.3 5min amrap of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs For personalized masters … [Read more...]

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

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Weightlifting 10 min EMOM of: 3 power snatch, 50% of 1RM snatch 3 box jumps, 36/30" Conditioning 16 rounds for time of: 35 double … [Read more...]

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Conditioning For Time: Row 2000m 100 DB Snatch, 50/35# 20 Bar Muscle Ups For personalized masters programming from Duke Burk, … [Read more...]

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

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Weightlifting 8 min to work up 80% of 1RM clean and jerk + Then: 4x1, emom, @ 80% Conditioning 4 rounds for time of: 5 squat … [Read more...]

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Conditioning For Time: Run 1 Mile 200 Double Unders Run 800m 200 Double Unders Run 400m For personalized masters programming … [Read more...]

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Gymnastics 4 rounds of: 10 second hollow hold 10 second hollow rocks 10 v-ups rest as needed Conditioning 50 chest to bar pull … [Read more...]

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

Squats Front Squat: Work up to 90% of 2RM and complete 4 sets of 2 there Conditioning AMRAP 30: 30 HSPU 30 Burpees 150 Double-unders 30 KBS 30 Burpee Box Jumps, 24/20 For personalized masters programming from Duke Burk, email … [Read more...]

Aerobic Work 8x 500m Row @ 2k PR pace (rest 2min between intervals) Gymnastics 3x 2min amrap of: 15 chest to bar pull ups max handstand walk in remaining time (rest 2min between amraps) Conditioning 5 rounds for time: 400m sprint 50 … [Read more...]

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

Weightlifting Clean and Jerk: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 2 min Midline 3 sets max time Plank hold on elbow w/ 90/50#s on back Conditioning "Isabel" 30 Snatches for time, 135/95 For … [Read more...]