Burien Strength & Conditioning

A. MIDLINE: Tabata Ab Mat Sit-Ups B. METCON: For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees **If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines** Today we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight th

A. STRENGTH: 12 Minute EMOM (3 Sets) Back Squat 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75% Rest 1 Minute B. METCON: For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Handstand Push-Ups 7 Box Jump Overs(24/20) 200m Run 3 Rounds: 7 Squat Snatches (95/65) 7 Handstand Push-Ups 7 Box Jump Overs (24/20) 200m Run 3 Rounds: 7 Squat Snatches (95/65) 7 Handstand Push-Ups 7 Box Jump Overs (24/20)

A. GYMNASTICS CONDITIONING: 10 Minute EMOM: Odd Minutes: 20-30-40-50-60 *Add 10 Double Unders Each Round Even Minutes: 7 Chest to Bar Pull-Ups (FB – 2-3 Bar or Ring MU) B. METCON: 21-18-15-12 Deadlifts (135/95) Pull-Ups Shoulder to Overhead (135/95) Simple combination of deadlifts and shoulder to overhead. The weight on the deadlift and shoulder to overhead should be something that athletes are capable of completing 10+ repetitions when fresh.

METCON: 3 Rounds For Time: 800 Meter Run 30 Wall Ball Shots (20/14) 30 Calorie Row If unable to run, complete one of the following: 50/35 Calorie Assault Bike 1000/800 Meter Row In this longer triplet, looking for athletes to choose a medicine ball that they are capable of holding on for 15+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds

METCON: Teams of 3: 7 Minute AMRAP: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95) Rest 3 Minutes 6 Minute AMRAP: 75/50 Calorie Assault Bike Max Power Snatches (115/80) Rest 3 Minutes 5 Minute AMRAP: 50/30 Calorie Assault Bike Max Thrusters (95/65) If unable to use an Assault Bike, complete one of the following: 100/70 Calorie Row 80/60 Calorie Row 60/40 Calorie Row Three teammates and three AMRAPs today. Starting longer and heavier, progressing to s

A. STRENGTH: Every 2 Minutes for 6 Sets: 2 Temp Front Squats 5 Second Down, 2 Second Pause in bottom. Sets 1-2 – 60% Sets 3-4 – 65% Sets 5-6 – 70% B. METCON: 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar If unable to run, complete one of the following: 500/400 Meter Row 25/18 Calorie Assault Bike This is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed i

A. GYMNASTICS/STRENGTH: 10 Minute EMOM: Even Minutes – 8 Dumbbell Overhead Squats (4/side) (FB – Complete 6/side) (50/35) Odd Minutes – 7 Handstand Push-Ups (FB – One Length Handstand Walk) B. METCON: On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Jumping Squats 7-6-5-4-3-2-1 Deadlifts *Scores today are deadlift weights used, you can increase weight if you choose. If you do not complete the deadlift rep in the given time the weight will not count toward yo