Burien Strength & Conditioning

A. GYMNASTICS CONDITIONING: 5 Minute AMRAP: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions of hspu’s per round. *Scale to 40 Singles B. METCON: 4 Minute AMRAP: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes 4 Minute AMRAP: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes 4 Minute AMRAP: 15/9 Calorie Row 15

A. STRENGTH: Every 2 Minutes for 5 Sets, Back Squat to a Heavy Set of 5 for the Day B. METCON: 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20 Kettlebell Swings (50/35) REST 5 MINUTES THEN… 1 Mile Run *Score is overall time including 5 minute rest

METCON: Teams of 2 20 Minute AMRAP: 10 Shoulder to Overhead (135/95) 15 Pull-Ups 20 Box Jump Overs (24/20) Today, the barbell is on the heavier side and should be a weight that athletes are able to complete 10+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout. Partners may break up movements however they would like.

A. STRENGTH: Every 2 Minutes for 5 Sets, Deadlift Building to a Heavy Set of 10 for the Day B. METCON: 3 Rounds: 20 Deadlifts (135/95) 15/10 Calorie Assault Bike 10 Reverse Lunges (135/95) 20 Hang Dumbbell Clean & Jerks (50/35) *Alt. Arms Every 5 Reps If short on bikes, stagger by 2 minutes to prevent backup at the machines. The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps, building to a heavy set of 10. A

**6.5 WEEKS UNTIL THE BRAT TROT!!** METCON: 1 Mile Run 50 Sit-Ups 40 Push-Ups 800m Run 40 Sit-Ups 30 Push-Ups 400m Run 30 Sit-Ups 20 Push-Ups With the Brat Trot 5k run coming up in a little over 6 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 programmed. Our gym has won the fastest team award for multiple years in a row and I know 2018 is another year we will

A. GYMNASTICS CONDITIONING: For Time: *10 Minute Time Cap 40 Handstand Push-ups (FB – 6 Gym Lengths Handstand Walk) B. METCON: 3 Minute AMRAP: 21/15 Calorie Row 21 Lateral Burpees Over the Bar Max Overhead Squats (75/55) rest 3 minutes 3 Minute AMRAP: 18/13 Calorie Row 18 Lateral Burpees Over the Bar Max Overhead Squats (95/65) rest 3 minutes 3 Minute AMRAP: 15/11 Calorie Row 15 Lateral Burpees Over the Bar Max Overhead Squats (115/80) rest 3 minutes 3 Minute AM

METCON: For Time: 1 Round: 800 Meter Run 80 Double Unders (2:1 Singles) 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105) If unable to run, complete one of the following: 800 Meter Run = 1000/800 Meter Row 400 Meter Run = 500/400 Meter Row 200 Meter Run = 250/200 Meter Row Athletes will complete one round of 800/80/21 before moving directl

A. STRENGTH: Every 90 Seconds for 8 Sets: Power Snatch Build to a Heavy Single for the Day B. METCON: For Time: "Randy" 75 Power Snatches (75/55) C. MIDLINE: Tabata Plank on Elbows Two parter today on the barbell focusing on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power snatch practice into “Randy”, a CrossFit Hero workout named after Randy S

METCON: 4 Rounds: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats If unable to run, complete: 500/400m Row Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout

A. STRENGTH: Every 90 Seconds, for 7 Sets: Power Clean + Front Squat + Push Jerk Build to a Heavy Complex for the Day B. METCON: 3 Minute AMRAP: Macho Man (135/95) Rest 3 Minutes 3 Minute AMRAP: Macho Man (155/105) Rest 3 Minutes 3 Minute AMRAP: Macho Man (185/135) *1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Athletes will dial in the movements that will be completed in the strength portion prior to the conditioning piece by building to a heavy compl