Burien Strength & Conditioning

CONGRATULATIONS to our first Annual Suns Out Guns Out Nutrition Challenge Winners!!

CONGRATULATIONS to our first Annual Suns Out Guns Out Nutrition Challenge Winners!!

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!

Wednesday, June 28th

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

Monday, June 26th

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/

Bring a Friend Saturday! June 24th

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

Thursday, June 22nd

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.

Wednesday, June 21st

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

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