Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Conditioning A) EMOM x 6 min: Power Clean + Thruster: 2+2 B) Every 60 sec x 6 min: 2 FS @ 75% Skill Practice Skill from Open WOD Strength 4 Rounds: 15 cal row 5 full snatch (95/65) 15 cal row 12 C2B rest … [Read more...]
A. Six Sets of: 2 Power Snatch + 1 OHS @ 65-75% of 1RM Snatch. B. Four Sets of: Front Squats x 6 reps @ 60-70% of 1RM C. 6 rounds of: 10/8 Calorie Row 100ft Shuttle Run (25ft Increments) 12 KB Swings, 53,35 Rest 45-seconds For … [Read more...]
A. Prep 21,15,9 of: Rowing Calories DB Squats (15/10) (Increase effort each round) B. 18.2 and 18.2A For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Complete in Order Conditioning Open Workout 18.2 Skill A) 12 min. alt EMOM 1- 20 hollow rocks 2- 20 arch ups For free access to the App and access to Competition - Premium head to http://www.wodfollow.com/powerandgrace-competition … [Read more...]
Rest day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
A. Every 1:00 for 5:00 2 hang snatch @ 55-65% (Rest 1 minute) B. Every 1:00 for 4:00 1 lo-hang + 1 hang snatch @ 65-75% (Rest 1 minute) C. Every 1:00 for 3:00 1 snatch + 1 OHS @ 75-85% D. Three sets of: 12 shoulder to overhead 12 … [Read more...]
Complete in Order Conditioning 30 min. Row at steady but conversational pace *every 5 min. complete... - 30 DU - 5 kipping HSPU Skill: A) 20 jerk grip OHS as warmup B) 10 min. kipping HS practice -Open standard -Focus on tripod … [Read more...]
Complete in Order Conditioning 7 rounds for time -3 ring MU -6 OHS (95/65) -9 Lateral bar over burpees Skill: A) 4 sets: 5 hollow/arch seal rolls L and R *start holllow and roll L & R to arch w/o using hands or legs B) 4 sets: … [Read more...]
A. Four Sets of: Push Press x 6 reps @ 70% B. Three Sets of: Power Snatch x 7 reps Overhead Squats x 7 reps Weights: 135,95 Rest 90 seconds (These sets are unbroken sets for efficiency and speed) C. Every 1:00 for 7:00 Ring Muscle Ups x … [Read more...]
A. 18.1 Re-Do B. Six Sets of: Back Squat x 3 reps @ 80% of 1RM C. Every 1:00 for 9:00 Minute 1) Barbell Good Mornings x 10 Minute 2) Barbell Rollouts x 10 Minute 3) Ring Lockout Hold x 30” For personalized masters programming from Duke … [Read more...]
Complete in Order Conditioning A) Open 18.1 Repeat Or B) 5 Rounds for time: -21 cal Row -15 pullups -9 grounds 2 OH (115/75) Skill: A) 3 sets on rings - 5 sec. hollow hold/5 sec. arch hold x 3 *3 count as you transition to arch … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Conditioning A) Power Clean + Power Jerk: 4 sets of 3+1 at a easy/smooth weight, rest 90 sec B) Every 90 sec x 4 sets: 2 FS @ 80% Skill Practice Skill from Open WOD Strength 6 rounds - AMRAP :30 sec. on/:30 … [Read more...]