Burien Strength & Conditioning

A. METCON: 20 Minute AMRAP: 20 Thrusters (95/65) 20 Calorie Row 20 Lateral Burpees over the Bar

A. STRENGTH: Every 90 Seconds, Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% B. METCON: Alternating On the Minute x 12: Odd Minutes – 17/12 Calorie Bike Even Minutes – Max Handstand Push-ups in :30 Seconds *Score is total handstand push-ups completed + every round that is completed during the bike will add 1 extra point to your score

A. STRENGTH: Squat Snatch On the Minute x 9 – 2 Repetitions Minute 1 – 60% Minute 2 – 65% Minute 3 – 70% Repeat this cycle (2) additional times B. METCON: For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple re

A. METCON: In Teams of Two: 5 Rounds for Time: 20 Kettlebell Swings (53/35) 20/14 Calorie Row 10 V-Ups Athletes will alternate full movements until 5 total rounds are complete. Athlete A will complete 20 kettlebell swings, athlete B will complete 20/14 calories on the rower, athlete A will then finish the round with 10 V-Ups. Keep alternating for all 5 rounds. B. MIDLINE: 4 Giant Sets: Max Effort L- Hold on Rig 20 Weighted Hip Extensions (25/15) or Superman’s Rest 1

“MURPH” 75 Minute Time Cap 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Men 20lb vest *Women 14lb vest “Murph” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20lb vest or body armor as part of the workout prescription. So, every yea

METCON: In Teams of Three 15 Minute AMRAP: 3 Power Cleans (135/95) 6 Box Jump Overs (20/14) Rest 5 Minutes 15 Minute AMRAP: 10 Push Press (95/65) 15 Kettlebell Swings (53/35) *Athletes will complete full rounds one at a time before the next athlete starts.

A. METCON: 13 Minute AMRAP: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. Ther

A. METCON: 3 Rounds: 3:00 Calorie Row 2:00 Calorie Schwinn Bike 1:00 Sit-Ups Rest 2 Minutes Between Rounds Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. On both machines, pick a speed and try to hold it for the whole duration. Athletes can aim to hold controlled, but powerful strokes for three minutes straight. This will allow them to approach the bike with a sl

A. STRENGTH: Every 90 Seconds for 7 Sets: Build to a Heavy Complex for the Day 3-Position Power Clean + Split Jerk *The three position clean is one clean from the pockets, one clean one inch above the knee, and one clean the floor. This is a complex…so don’t let go of the bar! B. METCON: 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing the metcon. The

A. GYMNASTICS/“MURPH” CONDITIONING: 10 Minute EMOM: Odd Minute: 7 Pull-Ups + 10 Push-Ups Even Minute: 20 Air Squats B. METCON: 15 Minute AMRAP: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (225/155) Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find th