Burien Strength & Conditioning

A. WARM UP: Run 400m Down: Inchworm Back: Bear Crawl 10 Russian KBS 1 Min/Leg Couch Stretch B. STRENGTH: Every 90 Seconds, Bench Press 4x3 @ 85% 1RM C. METCON: For time: 30 Push-Ups 400 Meter Run (Row 500m to scale) 30 Russian Kettlebell Swings (70/53) 400 Meter Run 30 Push-Ups 400 Meter Run 30 Russian Kettlebell Swings (70/53) 400 Meter Run

A. WARM UP: Row 700m 10 Muscle Snatch 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sotts Press B. STRENGTH: Take 15-20 minutes to build to today’s 1-RM Snatch C. METCON: Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch x 3 reps @ 75-80% of today’s 1-RM *Record meters for 30 Second Sprint, total meters = score.

A. WARM UP: Down: Lunge with PVC Passthrough Back: Spiderman Lunge 10 Kipping Swings 10 Pendlay Rows 5 Burpee Box Jumps 10 Thrusters B. STRENGTH 12 Min EMOM (4 Rounds) Station 1: 12 Walking Lunges with Plate Above Head (35/25) Station 2: Plank Hold on Elbows for 40 Seconds Station 3: 8 Pendlay Row 21x1 tempo C. METCON: Four rounds for time of: 10 Toes to Bar 15 Burpee Box Jumps (24/20) 20 Thrusters (95/65)

A. WARM UP 2 Rounds: Down: Bear Crawl Row 15 Calories 5 Power Cleans w/ Empty Barbell 10 Wall Ball Shots 20 Double Unders B. STRENGTH: Every 2 minutes, for 16 minutes (8 sets): 1 Clean Lift-Off + 1 Power Clean For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground to then complete a power clean. Build over the course of the 8 sets to something heavy for today. C. METCON: Four sets for times of: 6 Squat Clea

A. WARM UP: Row 2:00 Down: Side Walk with Band Around Knees 10 Air Squats Back: Side Walk with Band Around Knees 10 Air Squats 10 Push Press 10 Back Squats with Barbell 10 Push Press B. STRENGTH: Every 2 minutes, for 10 minutes, Back Squat 5x5 @ 70-75% C. METCON: In teams of two, complete five rounds each for time of: 250/200 Meter Row Sprint 10 Push Presses (105/75) (FB - 155/105)

A. WARM UP: Run 400m 10 Muscle Snatch 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sotts Press B. STRENGTH: Every 90 Seconds, for 8 Sets: Hang Squat Snatch + Overhead Squat Start at 60% 1RM Hang Squat Snatch and Build over the 8 Sets C. METCON: Running “Annie” 50 Double Unders (2-1 Singles) 50 Sit-Ups *Run 400m 40 DU 40 Sit-Ups *Run 400m 30 DU 30 Sit-Ups *Run 400m 20 DU 20 Sit-Ups *Run 400m 10 DU 10 Sit-Ups *Run 400m

A. WARM UP: Row 2:00 2 Rounds: 5 Burpees Over the Rower 10 Wall Ball Shots 10 Kettlebell Swings 1 Minute/Leg Couch Stretch B. METCON: Three sets for times of: 500 Meter Row 15 Burpees Over the Erg 20 Push Press (75/55) 30 Kettlebell Swings (53/35) (FB – 70/53) Rest 3 minutes between sets

WARM UP: 3 Rounds: 10 Calorie Row 10 Goblet Squats *Pause 2 Seconds at the Bottom 5 Push Ups 3 Power Cleans (Build in Weight Over 3 Sets) 3 Split Jerk B. STRENGTH 10 Min EMOM 2 Touch and Go Power Cleans + 1 Split Jerk at 65-75% 1RM Power Clean C. METCON: 5 Rounds 3 Minutes on, Rest 1 Minute 3 Deadlifts (225/155) 6 Push-Ups 9 Air Squats *Start each round back at the beginning with deadlifts

A. WARM UP Row 2:00 Down: Inchworm Back: Samson Lunge 10 Primal Pullthroughs 10 Wall Ball Shots B. STRENGTH: Every 90 Seconds, Bench Press 5x3 @ 80% 1RM C. METCON: In Teams of Two: 1000m Row (split between partners however they want) then… 10 Rounds (5 per person, partners alternate full rounds) 12 Wall Balls (20/14) 12 Burpees 1000m Row (split between partners however they want)

A. STRENGTH: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% B. METCON: 5 Min AMRAP: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… 5 Min AMRAP: 5 Shoulder to Overhead (95/65) 10 Box Jumps (24/20) Rest 60 seconds, and then… 5 Min AMRAP: 5 Toes to Bar 10 Push-Ups