Burien Strength & Conditioning

METCON: 18 Minute AMRAP: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/20 Calorie Row 30 Toes to Bar

A. METCON: 1 Mile Run *Firebreather, Run with a Vest (20/14) *If running a mile is new to you or is too much to do at once today, we will have you scale the run. You will run 800m, rest 4 minutes and run another 800m. Still rest 5 minutes after your final 800m run and complete your push-ups and sit-ups. Rest 5 Minutes From your Mile Finish Time, Then… 40 Sit-Ups 20 Push-Ups 30 Sit-Ups 15 Push-Ups 10 Sit-Ups 5 Push-Ups B. TIME TO GET SWOLE AND FLEXY...ROMWOD!

OLYMPIC LIFTING: Every 90 Seconds, for 7 Sets: 1 Push Jerk + 1 Split Jerk @ 55-65% 1RM C&J Then… Every Minute for 5 Sets: 1 Squat Clean @ 50% 1RM C&J Then… Every 2 Minutes for 8 Sets: 1 Squat Clean and Split Jerk Sets 1-2: 2@50% Set 4: 2@55% Set 5: 1@60% Set 6: 1@65% Set 7: 1@70% Set 8: 1@75%

"Twister" At the 0:00 3 Rounds For Time: 10 Power Snatch (95/65) 10 Bar Facing Burpees At the 10:00… 2 Rounds for Time: 15 Power Snatch (115/80) 15 Bar Facing Burpees At the 20:00 1 Round For Time: 30 Power Snatch (135/95) 30 Bar Facing Burpees

A. STRENGTH: Front Squats Every 2 Minutes for 4 Sets: 7 Reps @ 55% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65) V-Ups

METCON: “Eva” 5 Rounds for Time: 800m Run 30 Kettlebell Swings (70/53) 30 Pull-Ups Yes, there is A LOT of everything in today's WOD...especially running. If this workout scares you, that means you need to come to class and face it head on! DON'T CHERRY PICK!!

A. STRENGTH: Take 15-20 Minutes to find a 1RM Bench Press B. METCON: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders

A. METCON: 30 Minute EMOM: Odd: 10 Calorie Row Even: 10 Burpees *Score is total rounds completed B. ROMWod

A. STRENGTH: Every 2 Minutes for 5 Sets: 1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 50% 1RM C & J Then… Every 2 Minutes for 8 Sets: 1 Squat Clean and Jerk Sets 1-3: 3@50% Set 4: 2@55% Set 5: 1@60% Set 6: 1@65% Set 7: 1@70% Set 8: 1@75% B. MIDLINE CONDITIONING: Tabata Hollow Body

Tuesday, August 22nd A. METCON: Every 4 Minutes for 4 Rounds: Run 200m 15 Box Jump Overs (24/20) B. GYMNASTICS SKILL WORK Station 1 – 10 Kipping Swings Station 2 – 5-8 Unbroken Chest to Bar Pull-Ups Station 3 – 2-4 Ring/Bar Muscle-Ups *Don't worry if you cannot do a ring or bar muscle-up...dont' WOD dodge because of this! We will have plenty of modifications we can help you progress through any gymnastics movement.