Burien Strength & Conditioning

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM** METCON: “The Ghost” 6 Rounds For Reps: 1:00 Row 1:00 Burpees 1:00 Double Unders 1:00 Rest If short on rowers, stagger heats by two minutes. Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM** A. STRENGTH: Every 90 Seconds for 7 Sets: Pausing Overhead Squat Build to a Heavy Set of 2 *Pause for 3 seconds in the bottom of each repetition. B. METCON: 5 Rounds For Time: 500 Meter Row 10 Overhead Squats (75/55) 16 Back Rack Reverse Lunges 24 AbMat Sit-ups

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM** A. METCON: 1600m Run Rest 4 Minutes 1200m Run Rest 3 Minutes 800m Run Rest 2 Minutes 400m Run If Unable to Run, Complete on Rower: 2000m 1500m 1000m 500m B. ACCESSORY WORK: Not for time, but for quality (FB – 2 ROUNDS) 75 Push-Ups 50 Superman’s 25 Strict Pull-Ups *See if you feel any improvements from last week With the Brat Trot 5k run coming up in a little over 4 weeks we will start addin

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM** A, METCON: 18 Minute AMRAP: 20 Deadlifts (225/155) 10 Chest to Bar Pull-Ups 20/15 Calorie Assault Bike 10 Chest to Bar Pull-Ups B. MIDLINE: Tabata Plank Hold Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 20+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be some

**REMINDER: THERE WILL ONLY BE ONE CLASS ON MONDAY, SEPTEMBER 3RD (LABOR DAY) @ 10AM** A. GYMNASTICS CONDITIONING: For Time: *10 Minute Time Cap Handstand Push-Ups 18 Reps Rest 1 Minute 15 Reps Rest 1 Minute 12 Reps Rest 1 Minute 9 Reps B. METCON: 3 Rounds For Time: 20 Hang Power Cleans 20 Front Squats 20 Push Press Barbell: (95/65) There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps pe

A. STRENGTH: Every 90 Seconds, for 3 Sets: Back squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% B. METCON: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) If unable to run, complete one of the following: 2000/1600 Meter Row 115/80 Calorie Bike In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+

METCON: Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row + 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135 Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there w

***Important Schedule Changes*** Hey All, CFB is making some minor changes to the schedule. The new schedule below starts this Friday (August 24, 2018). There will no longer be a Noon class on Tuesday and Thursday. All other classes will remain the same. Friday’s will be open gym from 5:00-7:00 PM. There will not be a 4:30/5:30 or 6:30 Friday nights. Open gym: There will be a coach at the gym Friday’s coaching open gym from 5-7 pm. That said, there will not be a set clas

A. METCON: 1.5  Mile Run Rest 3 Minutes 600m Run Rest 2 Minutes 400m Run Substitute rowing today if needed due to the smoky air: 2400m 700m 500m B. ACCESSORY WORK Not for time, but for quality (FB – 2 ROUNDS) 75 Push-Ups 50 Superman’s 25 Strict Pull-Ups With the Brat Trot 5k run coming up in a little over 5 weeks we will start adding longer runs into the programming.  We encourage you to try to get these distance runs in especially if you have to miss the day they are program

A. METCON: “Big Clean Complex” Every 4 Minutes, 6 Sets of the Following UNBROKEN Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk Score is heaviest complex completed across the six sets. B. MIDLINE: Tabata Sit-Ups The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting.