March 18, 2018: Competition
Rest Day … [Read more...]
Competition
March 17, 2018: Competition
Complete in Order Conditioning 5 Rounds: -12 Deadlifts (185/135) -50m empty sled push -50m empty sled pull -20 hollow rocks Skill Practice Skill from Open Workout Strength A) Power Clean + FS + Split Jerk: 5 sets of 1+1+1 at 80%, … [Read more...]
Saturday March 17, 2018: Masters
A. Six sets of: Push Press x 3 @ 60-70% (Rest 2 minutes between) B. Three sets of: 10 Chest to Bar Pull Ups 20 Wall Balls @ 20/14 (Rest 1:00) C. With a partner: 20:00 Row, for calories (switch every 1:00) For personalized masters … [Read more...]
Friday March 16, 2018: Masters
A. 18.4 Prep 3 rounds, not for time, of: 12/8 calorie row 10 Good Mornings @ 45/35 30 second HS hold B. 18.4 C. Cardio Training Every 1:00 for 12:00 odd) 15/12 Calorie Row even) 15/12 Calorie Bike For personalized masters programming … [Read more...]
March 16, 2018: Competition
Complete in Order Conditioning Open Workout 18.4 Recovery: 20 min. bike at a conversational pace For free access to the App and access to Competition - Premium head to http://www.wodfollow.com/powerandgrace-competition … [Read more...]
March 15, 2018: Competition
Rest Day … [Read more...]
Thursday March 15, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Wednesday March 14, 2018: Masters
A. Weightlifting Every 1:00 for 12:00 odd) 3 Deadlift @ 70% even) 1 Power Clean + 3 Press @ 75% of Press B. Gymnastics Three sets of: 8 Toes to Bar 12 Box Jumps, 24/20 8 Toes to Bar (Rest 60 seconds) C. Five sets, each for time, of: 8 … [Read more...]
March 14, 2018: Competition
Complete in Order Conditioning 4 rounds at a very steady pace NOT for time -200m Run -15 Perfect airsquats -250m Row -5 Strict hollow pullups Skill: A) 4 sets: - 8 hollow/arch kips on bar - 4 strict chest to bar pullups - 4 kipping … [Read more...]
March 13, 2018: Competition
Complete in Order Conditioning 12 min. AMRAP -9 DB thrusters (50/35s) -50 ft. HS walk -3 Ring Pullups Rest 2 min. THEN -20 Cal Assault bike AFAP Skill: 10 min. Alt EMOM - 10 UB TTB - 5 UB HSPU Strength A) Split Jerk up to … [Read more...]
March 12, 2018: Competition
Complete in Order Conditioning A) Open 18.3 Repeat Or 3 rounds for time -21 C2B -21 Cal Row -15 Pushpress (115/75) -15 HSPU -9 OHS (115/75) -9 Bar facing burpees Skill: E2MOM x 10 min: - 3 Weighted Strict pullups - 100ft … [Read more...]
Tuesday March 13, 2018: Masters
A. Weightlifting Every 1:00 for 8:00 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat ** Use same weight as last week ** B. Gymnastics Three sets of: 8 Strict HSPU 12 alternating pistols (Rest 30 seconds) C. Barbell Intervals Four … [Read more...]
Monday March 12, 2018: Masters
A 18.3 Re-Do OR 3 rounds, for time, of: 18/15 Calorie Bike 15 Burpees 18/15 Calorie Row B. Five Sets of: Back Squat x 5 @ 65-75% of 1RM (Rest 2-3 minutes) C. Every 1:30 for 7:30 (5 sets) HS Walk x 30ft GHD sit ups x 12 For … [Read more...]
March 11, 2018: Competition
Rest day … [Read more...]
Sunday March 11, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
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