Front Squat Every 15sec for 5min 1x Front Squat @ 40% (You may not rack barbell until all 20 reps are completed) Conditioning For Time: 20x Ring Muscle Ups + 40x Thrusters @ 45/35lbs + 80x Wall Balls @ 20/14lbs + 40x Thrusters @ 45/35lbs + 20x Bar … [Read more...]

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

Aerobic Work 40min Row @ sustained pace Snatch Quickly build up to 90% + 6x1 @ 90% of 1RM (EMOM) Deadlift Quickly Work up to 80% + 4x4 Deadlift @ 80% of 1RM Rest 3min b/t sets For personalized masters programming from Duke Burk, email … [Read more...]

Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. “Havana” AMRAP 25:00 150 Double Unders 50 Push Ups 15 Power Cleans, … [Read more...]

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

Three sets of: Snatch Grip DL x 3 Hang Muscle Snatch x 3 Overhead Squat x 3 Press in Snatch x 3 (keep it very light) + Four sets of: Power Snatch x 1 Snatch Balance x 1 Overhead Squat x 2 (moderate-heavy) + Four sets of: Clean Pull x … [Read more...]

Upper Pump Four sets of: 4x Strict Press @ 80% + 8x Strict Pull Ups Rest 2min b/t sets Conditioning 4min AMRAP of: 4x Squat Snatch @ 115/75lbs + 2x Burpee Ring Muscle Ups Rest 2min b/t, Three sets Core Work Accumulate: 5min Push Up Plank Hold For … [Read more...]

Cleans Seven sets of: 1x Hang Clean + 2x Front Squats @ 70-90% of 1RM Clean Rest 2min b/t sets Aerobic Work Four sets of: 25/18 Calorie Assault Bike + 50x Double Unders + 20/15 Calorie Row Rest 3min b/t sets Accessory Work Three sets of: 20x GHD Sit … [Read more...]