Burien Strength & Conditioning

A. METCON: Not for Score: Rotating Stations on the 2:00 x 3 Rounds (30:00 Total) A) 200m Run or 12 Calorie Bike B) 30 Sit-Ups C) 30/24 Calorie Row D) 75 Double-Unders E) 10 Cossack Squats + 10 Waiter Squats Light is intention on the Waiter Squats, with 10 repetitions being the total count (5 repetitions on each side). B. RomWOD WAITER SQUAT

A. STRENGTH/GYMNASTICS: On the 2:00 x 5 Rounds: 3 Front Squats 6 Back Squats Handstand Walk Round 1 - 55% of 1RM Front Squat Round 2 - 60% Rounds 3-5 - 65% Inside each round, the same loading is used between the front and back squat, and the above percentages are again based off our 1RM Front Squat. All repetitions are taken from the rack. At the start of the 2:00 window, the athlete comes three front squats, racks the bar, and immediately back racks for the following si

A. METCON: For Time: 25-20-15-10-5: Box Jump Overs (24/20) Toes to Bar Directly into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) With the first couplet being comprised of two gymnastic movements, our second is comprised of two weightlifting movements. Stamina building is our theme inside "Layup" today. The repetition count climbs high, most specifically, on a single movement that can fatigue and slow quickly on us - the toes to bar. Although we start the

A. STRENGTH: Push Press 5 Sets of 3 Repetitions *Start at 75% 1RM Push Press, and build. In the dip we can check in to ensure we have sound positioning, with the weight the bar and body directly beneath the ankle bone. Our whole foot is glued to the floor, to include all five toes, gripping the ground like a cat, but we want to ensure the weight is correctly positioned to that point in the foot. In our following drive, through this point, we can create our maximum upward pow

A. METCON: On the 5:00 x 5 Rounds: 5 Dumbbell Hang Clean and Jerk, left arm (50/35) 5 Dumbbell Hang Clean and Jerk, right arm (50/35) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-Ups 15/12 Calorie Assault Bike *If we do not have access to a bike today, this can be completed on the rower for 18/15 Calories Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wi

A. SKILL CONDITIONING: 12 Minute EMOM: Minute 1 - 50 Double Unders Minute 2 – Gym Length Handstand Walk (HSW Progression Video Below) Designed to be purely for practice and recovery.These numbers can be modified based to our specific capacity, most especially on the handstand walking. If the gym length distance is not appropriate for us for today, let's use this second minute as a full 60 seconds of practice. A chance to practice our handstand walking, under the light met

A. METCON: 400m Run 3 Rounds: 10 Ring Dips 10 Strict Pull-Ups 10 V-Ups 400m Run 3 Rounds: 10 Push Ups 10 Calorie Bike 400m Run If Unable to Run, Complete: 500m Row 20 Calorie Bike B. MIDLINE: Not for Score, 2 Rounds: :30s Single Arm Overhead Hold (left arm) 15 Sit-Ups :30s Single Arm Overhead Hold (right arm) 15 Sit-Ups 1:00 Double Kettlebell Front Rack Carry 15 Sit-Ups Athlete's choice on the loading for the static holds, with the intention being that eac

A. STRENGTH: 8 Minute EMOM: Back Squat 2 Reps Sets 1-2 - 60% of 1RM Back Squat Sets 3-4 - 65% Sets 5-6 - 70% Sets 7-8 - 75% Then…. Every 90 Seconds Back Squat 2 Reps 80% 83% 85% B. METCON: In a 5:00 Window… 50 Wall Balls (20/14) Time remaining, AMRAP: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5:00 In a 5:00 Window… 35 Wall Balls (20/14) Time remaining, AMRAP: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5:00 In a 5:00 Window… 20 Wall B

A. GYMNASTICS CONDITIONING: 10:00 Effort on Athlete's Choice: Bike, Row, or Run On the 2:00 - 30% of Max Ring Muscle-Ups On the 4:00 - 40% of Max Ring Muscle-Ups On the 6:00 - 50% of Max Ring Muscle-Ups On the 8:00 - 40% of Max Ring Muscle-Ups On the 10:00 - 30% of Max Ring Muscle-Ups This is not for score. All athlete's start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continues to run in the background, athlete's c

A. WARM UP: Rotating Stations Every 1:00, (2 Rounds): Station 1 - :50s Row Station 2 - :20s Jump Rope + 5 OHS Station 3 - :50s Warrior Squats (See Video Below) Station 4 – 4 Snatch Deadlifts + 3 Hang Muscle Snatches B. STRENGTH: 5 Minute EMOM: High Hang Power Snatch + Power Snatch Set 1 - 50% Sets 2-3 - 55% Sets 4-5 - 60% Directly Into… 7 Minute EMOM: 1 Power Snatch Build to a Heavy Single for the Day Moving through each checkpoint, let's ensure our midline is on