Burien Strength & Conditioning

Three Sets for Max Reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Power Cleans (95/65) (FB – 115/80) 60 seconds of Box Jump-Overs (24/20) 60 seconds of Push Press (95/65) (FB – 115/80) Rest 60 seconds

A. METCON: With a Partner... Row 400 Meters 10 Toes to Bar 15 Kettlebell Swings (53/35) Partner A will race through their set while partner B rests. Partners will alternate full rounds until each partner completes 5 rounds each. B. MIDLINE CONDITIONING: DOUBLE TABATA Hollow Body Bold Alternating with Superman's

For Time: 800m Run 100 Double Unders 10 Rounds of Cindy *Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!! DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD! 2 Minute EMOM: 2 Tall Jerks + 1 Split Jerk from Rack 4 Minute EMOM: 2 Split Jerks with Increasing Weight 2 Minute EMOM: 3 Squat Cleans @ 50-50% 1RM C&J EMOM Squat Clean and Split Jerk Set 1 -  2 reps @ 55% Set 2 – 2 reps @ 60% Set 3 – 1 rep @ 65% Set 4 – 1 rep @ 70% Set 5 – 1 rep @ 75% E2MOM Set 6 – 1 rep @ 80-85% Set 7 – 1 rep @85-90% Set 8 – 1 rep @ 90-95% Se

A. GYMNASTICS CONDITIONING: 18 Kipping Handstand Push-Ups rest 1 min 15 HSPU rest :45 15 HSPU rest :30 12 HSPU rest :15 9 HSPU *15 Minute Time Cap. Yes, we did the same gymnastics work last week. Can you beat your time? Some of you flew through the kipping HSPU last week, try strict HSPU’s today and kip when you are unable to continue. Did you do your HSPU modification on the floor? Try a box today for your modification. B. METCON: 5 Minute AMRAP: 600m Run Buy-In 12 Deadlifts

A. STRENGTH: Front Squat, Every 2 Minutes 3x4 @ 85% Then... 2x2 @ 90% B. METCON: 27-21-15-9 Calorie Row Alternating Dumbbell Snatches (50/35) (FB - 70/50) Overhead Squats (95/65) (FB - 135/95)

NO CLASS OR OPEN GYM TODAY Brat Trot training day! Run 2 Miles Scale: run 1 Mile, rest 5 minutes, run .5 miles This is the Brat Trot Course if you would like to do a test run today for a full 5k

**Classes will ONLY be held today at 5AM, 6AM and 7AM. Sorry guys! This metcon can be done at home if you want a WOD to do! 50-40-30-20-10 Air Squats Sit-Ups Push-Ups Reverse Lunges

***Don’t forget Friday classes at 12:00, 4:30, 5:30 and 6:30 are cancelled.  There will also not be a Saturday class at 9:30 or open gym.  There will be some WODS posted that can be completed at home or outside for both days. METCON: 30 Clean & Jerks (135/95) 1 Mile Run 50 Pull-Ups 1 Mile Run 100 Burpees

OLYMPIC LIFTING A. 2 Minute EMOM: 2 Tall Jerks + 1 Split Jerk from Rack B. 4 Minute EMOM: 2 Split Jerks with Increasing Weight C. 2 Minute EMOM: 3 Squat Cleans @ 50% 1RM C&J D. EMOM Squat Clean and Split Jerk Set 1 -  2 reps @ 55% Set 2 – 2 reps @ 60% Set 3 – 1 rep @ 65% Set 4 – 1 rep @ 70% Set 5 – 1 rep @ 75% E2MOM Set 6 – 1 rep @ 80% Set 7 – 1 rep @85% Set 8 – 1 rep @ 85% Set 9 – 1 rep @ 90% BARBELL CONDITIONING: 10 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerk