Burien Strength & Conditioning

Remember, there will only be one class today at 10:30 METCON: As a Team of Two, Complete for Time: 300 Double Unders (600 Singles) 60 Toes to Bar Partner must be Holding 115/80 in Overhead Static Position Run 200m as a team 60 Deadlifts (115/80) Partner Must Hold Plank from Elbows While Partner Works Run 200m 60 Hang Cleans (115/80) Partner Rests Run 200m 60 OHS (115/80) Partner Dead Hangs on Rig Run 200m 60 Partner Burpees

METCON: Teams of 3: 100 Calorie Row/1000m Run as Team 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Calorie Row/1000m Run as Team In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. repetitions during each If substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, th

A. STRENGTH: 10 Minute EMOM, Split Jerk Build to a Heavy Split Jerk for the Day B. METCON: 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

A. STRENGTH: Overhead Squat Take 15 Minutes to Build to a Heavy Set of 3 for the Day B. METCON: 3 Minute AMRAP: 21 Overhead Squats (95/65) 21 Burpees Max Calorie Row Rest 3:00 3 Minute AMRAP: 18 Overhead Squats (115/80) 18 Burpees Max Calorie Row Rest 3:00 3 Minute AMRAP: 15 Overhead Squats (135/95) 15 Burpees Max Calorie Row Rest 3:00 3 Minute AMRAP: 12 Overhead Squats (155/105) 12 Burpees Max Calorie Row Score today is the total calories for each AMRAP. Within the workout t

A. STRENGTH: Every 2 Minutes, Back Squat 5x7 @ 65-70% B. METCON: Teams of 3: 15 Minute EMOM: 10 Deadlifts (225/155) 12 Chest to Bar Pull-Ups Max Calorie Row Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the rig, and athlete 3 will begin on the rower. At the top of each minute, they will rotate movements. *Score will be total rounds completed + total calories rowed for the enti

There will be one class at 10:30 today! METCON: In Teams of Two, Complete 3 Rounds for Time: 50 Burpees 40 Wall Ball Shots (20/14) 30 Push-Ups 20 Double Front Rack Goblet Squats (53/35) 400m Farmer Carry (53/35)

“12 DAYS OF CHRISTMAS” Rx: Perform the movements to the tune of “12 Days of Christmas” 1 –25 Double Unders 2 – Power Cleans (135/95) 3 – Ring Dips 4 – Ground to Overhead (135/95) 5 – Burpees 6 – Toes to Bar 7 – Push Ups 8 – Box Jumps (24/20) 9 – Kettlebell Swings (53/35) 10 – Pull Ups 11 – Front Squats (135/95) 12 – Shoulder to Overhead (135/95) FB: 1 - Row 300m 2 - Snatches (155/105) 3 - Thrusters (155/105) 4 - Muscle Ups 5 - Burpees 6 - Toes to Bar 7 - Chest to Bar Pull-Ups

A. STRENGTH: 9 Minute EMOM: (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Rest 2:00 3 Minute EMOM: (1 Round) Squat Clean + Split Jerk 84 – 86 – 88% B. METCON: 3 Rounds: 15 Calorie Row 12 Burpee Box Jump Overs (24/20) 9 Double Kettlebell Deadlifts (70/53) Rest 3:00 between rounds

A. STRENGTH: Every 2 Minutes, Bench Press 5x5 @ 70-75% B. METCON: Alternating On the Minute x 10 (5 Rounds) A) 200 Meter Run B) Max Strict Pull-ups in 30 seconds, rest remaining 30 seconds (FB – Strict Chest to Bar Pull-Ups) *Score is total pull-ups completed

A. BARBELL CYCLING: FOR TIME *15 MINUTE TIME CAP Rest as needed 5 Clusters (115/80) 3 Clusters (125/85) 1 Cluster (135/95) 5 Clusters (135/95) 3 Clusters (145/105) 1 Cluster (155/115) 5 Clusters (165/115) 3 Clusters (175/125) 1 Cluster (185/135) B. METCON: 15 Minute AMRAP: 20  Shoulder to Overhead w/ DB (50/35) *Alternate arms after 10 reps 15 V-Ups 10 Reverse Lunges (115/80)