Burien Strength & Conditioning

“Grunt Work” April 1st – June 24th, 2019 12 Weeks It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open. In “Grunt Work”, we have the potent combination of two goals: Strength and Durability. There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power a

METCON: Teams of 3 25 Minute AMRAP: 70 Calorie Bike 60 Thrusters 50 Push-Ups 40 Pull-Ups 30 Front Rack Reverse Lunges *Rx Barbell – (75/55) In today’s metcon, we have one athlete working with two resting at any given time. Teams are able to break up the repetitions however they seem fit - and - should play to their respective strengths and weaknesses. If we do not have access to an Assault Bike today, we can row for equal calories.

AM vs. PM SCORES ARE IN! Drum roll pleeeeeaaaaaaaase.... Winning by a hair (a mere 6 points) is team ORANGE CRUSH with 308 points! coming in a close second is team PURPLE NURPLES with 302 points! Congratulations team ORANGE CRUSH for reeling in the first annual AM vs. PM championship! Each of you that contributed points to your team will be receiving a gift certificate to try Classic Eats meal prep service (FO FREE), and a trial membership at Hot Feet! You will receive an e-m

METCON: 21-18-15-12-9: Handstand Push-Ups Step Ups (24/20) Following the metcon…foam roll/stretch for the remainder of class. Despite the repetition scheme descending to smaller sets as we move along, we still want to be smart about our handstand pushups, and plan breaks depending on where we currently are with the movement. The plan may change a thousand times over, but visualizing the workout before we start, and thinking through logical, albeit rough, places to break is

Yes, there is A LOT of running today! Don't be a WOD dodger, because we will know who you are and we won't let you live it down. This is time to work on weaknesses and for most people that's running and/or cardio endurance. Bring your running shoes and headphones if that will help you get through this workout today. If this is EXTREMELY too much volume for you please talk to your coach. They will be able to help advise a scaled option so you can manage this workout for your

A. METCON: In a 5:00 Window… Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs Rest 5:00 In a 5:00 Window… Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (225/155) 8 Box Jump Overs Rest 5:00 In a 5:00 Window… Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (245/165) 8 Box Jump Overs Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the bike calories to

A. STRENGTH: Every 90 Seconds for 5 Sets: 3 Pausing Back Squat (3 second pause in the bottom) Set 1 - 65% of estimated 1RM Back Squat Set 2 - 70% Sets 3 - 5 - 75% B. METCON: 3 Rounds for Time: 500m Row 20 Wallballs (20/14) 15 Hang Clean and Jerks (115/80) Although breakup strategies absolutely matter, with the row involved, pacing our engine is of the larger importance here. We are aiming to be able to sustain a steady-state - never sprinting, never crashing - for the d

Team, It’s been a strong five weeks. It’s time to give our bodies and minds a period to recover with a deload week. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system has kicked in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60% this week. This deload week is also so that, in a wee

METCON: 20 Minute AMRAP: 7 Power Cleans (135/95) 7 Burpees 200m Run If unable to run, complete: 300m Row 10 Calorie Bike The run must be completed in full to count towards your score. To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap ove

WORKOUT 19.5 For Time: 33-27-21-15-9 Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS: Rx’d: (Ages 16-54)Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping