Sunday March 25, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Competition
March 25, 2018: Competition
Rest Day … [Read more...]
March 24, 2018: Competition
Complete in Order Conditioning: 100 Cal row for time **every 20 cals stop and perform the following -10 burpees over rower -15 abmat situps **start at zero Skill: Practice Skill from Open Workout Strength: A) BS: Find today's 5 … [Read more...]
Saturday March 24, 2018: Masters
1. Every 1:00 for 8:00 1 power snatch 1 overhead squat @ 65-70% of 1RM 2. Every 1:30 for 7:30 1 power clean 1 front squat 1 split jerk @ 65-70% of 1RM 3. Every 1:00 for 12:00 odd) 15/12 calorie row even) 40ft HS Walk For … [Read more...]
Friday March 23, 2018: Masters 18.5
1. General Warm Up 5:00 light row + 2 sets of: 5 Wall Squats 10 Air Squats 5 Single-Arm DB press/side + Mobility + 3 sets of: 4 thrusters (75,95,115) 4 CTB pull ups 8 calorie Bike Sprint (Rest 90 seconds) 2. 18.5 3. 10:00 Bike @ … [Read more...]
March 23, 2018: Competition
Complete in Order Conditioning: Open Workout 18.5 For free access to the App and access to Competition - Premium head to http://www.wodfollow.com/powerandgrace-competition … [Read more...]
March 22, 2018: Competition
Rest Day … [Read more...]
Thursday March 22, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Wednesday March 21, 2018: Masters
1. Every 1:30 for 9:00 1 Power Clean 2 Front Squats 1 Split Jerk 2. Four sets of: 7 Burpee Pull Ups 7 Power Snatch @ 95/65 7 Overhead Squats @ 95/65 (Rest 1:00) 3. 10-minute Row @ 75-80% For personalized masters programming from Duke … [Read more...]
March 21, 2018: Competition
Complete in Order Conditioning: 6 rounds for time -5 full snatch at 75% -12 cal row -15 UB wallballs Skill: A) 20 hollow rocks + 20 V-ups B) 10 Reps 1= 2 Burpee TTB + 2 Burpee Bar MU Strength: A) 5 sets: 10 DB Bench Press + 5 … [Read more...]
March 20, 2018: Competition
Complete in Order Conditioning: 18 min. AMRAP -15 DB thrusters (50/35s) -12 HRPU -18 air squats -9 TTB Skill: A) 5 min. kip warmup - hollow/arch positions etc. B) 6 sets - 8 small circles + 4 butterfly pullups + 2 C2b *focus on … [Read more...]
Tuesday March 20, 2018: Masters
1. Six sets of: Back Squat x 3 reps @ 50,60,65,70,75,80% (Rest 2-3 minutes) 2. Three sets of: 8 Box Jumps @ 24/20 12 GHD Sit Ups 16 Calorie Row (Rest 1:00) 3. Three sets of: 5 Ring Muscle Ups 12 Thrusters @ 95/65 5 Bar Muscle … [Read more...]
March 19, 2018: Competition
Complete in Order Conditioning: A) Open 18.4 Repeat Or 5 rounds for time -400m Run -12 C2B pullups -50ft. single arm farmers carry 70/55 Skill: A) 6 min. alt. tabata - Arch and hollow holds on rings B) 8 min. EMOM - 2 Ring MU … [Read more...]
Monday March 19, 2018: Masters
1. 18.4 Re-Do OR 3 rounds, for time, of: Row 500m 100 Double Unders 2. Every 1:00 for 8:00 odd) 8-12 Toes to Bar even) 12-16 Pistols 3. 15 minute Bike @ 75-80% For personalized masters programming from Duke Burk, email … [Read more...]
Sunday March 18, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
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