Burien Strength & Conditioning

Monday, July 31st A. WARM UP: Down and Back: Side Walk with Band 2 Rounds: 10 Calorie Row 3 Power Cleans 6 Push-Ups 9 Air Squats 10 Leg Swings Forward/Side B. STRENGTH: Every 2 Minutes, Back Squat Set 1 – 5 reps @ 75% Set 2 – 3 Reps @ 80% Set 3 – 1 Rep @ 85% Set 4 – 5 Reps @ 80% Set 5 – 3 Reps @ 85% Set 6 – 1 Rep @ 90% C. METCON: "The Chief" 5 Rounds: 3 Minute AMRAP: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds *Start each round where you left off f

A. STRENGTH: 10 Minute EMOM: 1 Power Clean + 3 Front Squats + 1 Jerk B. METCON: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 600m Run 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes to Bar

STRENGTH: Every 2 minutes, bench press 4x5 @ 70% METCON: "Fight Gone Bad" 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 Sumo Deadlift High-Pull (75/55) 1:00 Box Jumps 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 Rest

A. WARM UP: Run 200m 2 Rounds: 10 Russian Kettlebell Swings 10 Wall Squats 30 Double Unders B. METCON: 10 Rounds: 200m run 30 Double Unders 5 Deadlifts (235/155) Rest 1:00 between rounds *30 Minute time cap C. TIME TO GET SWOLE AND FLEXY...ROMWOD!

A. WARM UP: Row 500m/Run 400m 10 Air Squats 10 PVC Passthroughs 10 Thoracic High Fives 10 Snatch Balance 5 Snatch Push Press + Overhead Squat B. STRENGTH: Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat from the Rack Followed by… Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 60% (High hang, mid-patella, floor) Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Squat Snatch + Squat Snatch Followed by… Every 2 minutes, for 6 mi

A. WARM UP: Run 200m 2 Rounds: 10 Medicine Ball Cleans 5 Burpee Pull-Ups 5 Ring Dips 8 Alternating DB/KB Snatches B. GYMNASTICS CONDITIONING: 12 Minute EMOM: Station 1 - 5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition. Station 2 - 3-5 Bar/Ring Muscle-Ups (scale to 5-8 unbroken chest to bar pull-ups or muscle-up practice/transitions) Station 3 – 40 Second Plank Hold on Elbows C. METCON: 21-15-9 Hang Power Clean (135/95) Lateral Burpees over

A. WARM UP: 2 Rounds: Row 10 Calories 10 Squat to Stand 10 Primal Pullthroughs 10 Push Press 5 Pull-Ups B. STRENGTH: Every 2 Minutes, Back Squat 3x6 @ 70% C. METCON: 50 Calorie Row 40 Push Press (95/65) 30 Pull-Ups 20 Front Squat (95/65) 10 Handstand Push-Ups

A. STRENGTH: 10 Minute EMOM: 1 Power Clean + 2 Front Squats + 1 Jerk (Push Jerk or Split Jerk) *Build to today’s heaviest complex possible while having stable mechanics. B. METCON: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squats (95/65) 800m Run 30 Thrusters (95/65)

A. WARM UP: Down: Inchworm Back: Crab Walk *”CINDY” 5 Pull-Ups 10 Push-Ups 15 Air Squats *”DT” 12 Deadlifts (Barbell) 9 Hang Power Cleans 6 Push Jerks B. STRENGTH: Bench Press, Every 90 Seconds 4x6 @ 65% C. METCON: 3 Rounds of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT 1 Round of Cindy 1 Round of DT *Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats *DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

A. WARM UP: Row 5 Minutes 2 Rounds: 20 Double Unders 5 Wall Ball Shots B. METCON: 150 Double Unders (2:1 Singles) 50 Wall Balls (20/14) (FB – 30/20) 100 Double Unders 35 Wall Balls (20/14) (FB 30/20) 50 Double Unders 20 Wall Balls (20/14) (FB – 30/20) C. TIME TO GET SWOLE AND FLEXY...ROMWOD!