Burien Strength & Conditioning

A. STRENGTH: Every 2 Minutes Back Squat 3 Sets of 9 Reps 65-70-75% B. METCON: 5 Rounds for Time: 7 Bar Chest to Bar Pull-Ups (FB – Ring...

METCON: 18 Minute EMOM (6 Rounds) Station 1 – 18/12 Calorie Row Station 2 – 15 Shoulder to Overhead (95/65) Station 3 – 10 Burpees *Your...

A. STRENGTH: 10 Minute EMOM: Power Snatch 1 Rep Sets 1-2 65% Sets 3-4 70% Sets 5-6 75% Sets 7-8 80% Sets 9-10 85% B. METCON: 4 Rounds for...

A. GYMNASTICS/MIDLINE: Alternating On the Minute x 10 (5 Rounds) Even Minutes – 5 Ring Dips Odd Minutes – 20 Ab Mat Sit-Ups B. METCON:...

METCON: For Time: 2.5 Mile Run Directly Into… “Grace” 30 Clean and Jerks (135/95) If unable to run: Row 4,000m

A. STRENGTH: Every 90 Seconds Bench Press 5x5 *Build to a Heavy Set for the Day B. METCON: 3 Rounds For Time: 27/21 Calorie Row 21...

A. STRENGTH: Every 2 Minutes Back Squat 8 Reps 60% 65% 70% 75% B. METCON: 3 Rounds For Time: 200 Meter Run 20 Alternating Dumbbell...

A. WARM UP: 1 Mile Run *Scale to be back in the gym by 10 minutes If unable to run: Row 2,000m B. METCON: Teams of 3 25 Minute AMRAP: ...

A. STRENGTH: Alternating On the Minute x 10 (5 Rounds): Odd Minutes – Hang Squat Clean + Squat Clean Even Minutes – 2 Push Jerks + 1...

A. GYMNASTICS CONDITIONING: 8 Minute EMOM: 2 Wall Walks w/ 3 Second Hold on Wall B. METCON: In Teams of Two, Alternate Full Rounds...