Burien Strength & Conditioning

CONGRATULATIONS to our first Annual Suns Out Guns Out Nutrition Challenge Winners!! EVERYONE kicked some major butt, and we are SO proud of everybody who dedicated themselves to make a change and get their nutrition in check! FIRST PRIZE: Jose Cortez! Barely missing a day without nearly perfect points, Jose pulls in for the win! Jose beat his time 1 nutrition WOD by a whopping 23 points, and hit major PRs over the last 9 weeks! Those gymnasty skills are looking AWESOME Jose!

A. METCON: 10 Minute AMRAP: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Thrusters 10 Sumo Deadlift High-Pull *Rest 8 Minutes, then… B. MIDLINE: 3 Rounds of: Every 2 minutes on the 2 minutes Station 1: 80 Double Unders Station 2: 30 Sit-Ups Station 3: 30 Calorie Row

A. METCON: 7 Rounds For Time: 7 Hang Power Cleans (135/95) 7 Bar Facing Burpees 7 Chest to Bar Pull-ups B. TIME TO GET SWOLE AND FLEXY...ROMWOD!

A. WARM UP: Row/Run 400m 2 Rounds: 10 Squat to Stand 10 Medicine Ball Cleans 5 Split Jerks 5 Inchworms B. STRENGTH: With a running clock… A. At the 0:00 6 Minute EMOM: 2 Split Jerks From the Rack @ 65% *2 minute rest B. At the 8:00 6 Minute EMOM: 1 Squat Clean and Jerk at 75% *2 minute rest C. At the 16:00 8 Minute EMOM: 1 Squat Clean *75%, 80%, 80%, 85%, 85%, 90%, 95%, 95+% *2 minute rest D. At the 26:00 3x8 Deadlift @ 60% *Rest as needed

A. WARM UP: 2 Rounds: 10 Goblet Squats with 2 Second Hold at the Bottom 5 Kipping Swings 5 Toes to Bar 5 Wall Ball Shots Row 10 Calories B. METCON: 5 Rounds For Time: 21 Wall Balls (20/14) 15 Calorie Row 9 Toes to Bar C. MIDLINE: 3x20 Abmat Sit ups 3x20 Good Mornings (45/35) *Rest as needed

A. WARM UP: 200m Run Down: Bear Crawl Back: Crab Walk 10 PVC Passthroughs 5 Power Snatches 5 Clean and Push Jerks 5 Thrusters 5 Handstand Push-Ups B. GYMNASTICS CONDITIONING: Death by Handstand Push-Ups On the first minute do 1 HSPU, 2 on the second.... You are finished once you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.) *20 Minute Time Cap C. METCON: With a Partner: Run 200m 30 Snatches (115/75) (FB - 135/

A. WARM UP: Row/Run 400m Down: Samson Stretch 10 PVC Passthroughs 2 Rounds: 5 Kipping Swings 5 Chest to Bar Pull-Ups 6 Alternating Front Racked Reverse Lunges 20 Double Unders B. METCON: 24 Minute EMOM (8 Sets): Minute 1: 10 Chest to Bar Pull-Ups Minute 2: 12 Alternating Front Racked Reverse Lunges (115/80) Minute 3: 10 Lateral Burpees over the Barbell + 20 Double Unders *Score is total rounds completed

A. WARM UP: Run 200m Down: Crab Walk 2 Rounds: 10 Med Ball Cleans 10 Push Ups 3 Ring Dips B. METCON: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run

A. WARM UP: Down: Bear Crawl Back: Broad Jump 10 Primal Pullthroughs 2 Rounds: Handstand Hold with 10 Shoulder Shrugs 3 Handstand Push-Ups 5 Toes to Bar 5 Burpee Box Jumps B. GYMNASTICS SKILL: 10 Minute EMOM: 5-8 Toes to Bar *Focus on a large kip swing to try and connect your T2B today. Then… 10 Minute EMOM: 5-8 Kipping Handstand Push-Ups *If you are proficient at kipping HSPU, try deficit, strict or handstand walking today.

A. WARM UP: Row 400m 10 Muscle Snatches 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sots Press 5 Squat Snatches 5 Squat Cleans B. BARBELL SKILL/STRENGTH: 9 Minute EMOM: 1 Squat Snatch at 75% *Rest 2 Minutes At the 11:00 9 Minute EMOM 1 Squat Clean at 75% *Rest 2 Minutes METCON: At the 22:00 21-18-15-12-9-6-3 UNBROKEN Overhead Squats For Time (75/55) (FB – 95/65) *Rest as long as needed between sets. If you fail a set, you will start that set over from the be