Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Skill: A) 4 sets for form 5 sec. HS hold + 5 sec. HS hold in bottom + 5 kipping hspu Conditioning: Complete as many rounds and reps as possible in 14 minutes of: 20 Cal Row 45 deadlifts (225/155) 20 Cal Row 45 … [Read more...]
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Day … [Read more...]
A. Barbell Conditioning 21,15,9 Deadlift (225,155) Thrusters (95,65) B. Gymnastics EMOM 10 minutes odd) 12 CTBPU even) 12 TTB C. Interval Work AMRAP15 15 power snatch (75,55) 30 double unders 15 wall balls (20,14) 30 double … [Read more...]
Complete in Order Conditioning 15 min. AMRAP - all w/ 2 dbs (35/50) -12 DB burpees box step overs (20") -9 DB thrusters -6 single DB abmat situps -25 ft. DB walking lunge steps Skill: 12 min. EMOM E- 2 Back squats O- 5 small circle … [Read more...]
Complete in Order Strength: A) 4 sets of 2: cleanjerk from the hip B) 16 min. - Every 2 min. -Clean + power jerk *building each set Skill: A) 30 kipping HSPU w/ 2 sec hold in bottom of kip *open standard Conditioning: 4 rounds … [Read more...]
A. Back Squat Work up to 80% of 5RM from last week and complete 5 sets of 5 there. (Rest 2-3 minutes) B Jerk Work every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2*4 sets C. Gymnastics 50,40,30,20,10 Box jumps (24,20) 25,20,15,10,5 Handstand … [Read more...]
Starting this week, I am going to leave the warm up to you guys -- if you need more ideas, look through the history of the posts and choose some you think look good for the day! During the Open season, we will provide full warm ups, movement prep, … [Read more...]
Complete in Order Strength: A) 12 min. every 2 min. - 6 lateral bar over burpees + 1 snatch building to max for day *use new Open standard for burpees B) FS: Find 4rm Skill: A) 4 sets: 1 strict MU + 8 hollow/arch kips on rings + 5 sec. … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Day … [Read more...]
Prep: EMOM 8 minutes odd) 10 seated box jumps (24,20) even) 10 Russian KB swings (53,35) + 3 sets 10 empty barbell z-press 10 hollow/arch kips + Mobilize Short Conditioning 3 rounds 10 double KB CJ (53,35) 20 toes to bar (Time to beat … [Read more...]
Complete in Order Conditioning : 5 rounds - AMRAP 12 wallballs (20/14) (men shoot to 12', women 10') 10 HSPU - Open standard 8 DL (225/155) 60 DU Strength: A) 12 min. clock - DO THIS AFTER CONDITIONING Min. 0-4 - EMOM building -2 … [Read more...]
Prep: 3 sets 10 ball slams 10 wall squats 1-minute row/ski/bike + 3 sets 3 single-arm KB push press/right arm 5 single-arm KB OHS/right arm 3 single-arm KB push press/left arm 5 single-arm KB OHS/left arm + Mobilize Open-Style … [Read more...]
Complete in Order Skill: A) 3 sets: 8 H/A swings on rings B) 3 sets: 1 set Max kipping hspu *any stop of momentum or rest at bottom is a stop Conditioning: 12.2 Open Workout Proceed through the sequence below completing as many reps … [Read more...]