Burien Strength & Conditioning

1. Overhead work to start our Friday. First on our hands in some handstand walking practice, followed by our weekly build on the barbell. 2. To follow, a 3 “round for time” conditioning metcon. A. STRENGTH: Every 90 Seconds: Push Press 4x6 76%, 78%, 80%, 83% Percentages based on your estimated 1RM Push Press. Third and final week with this specific repetition scheme, adding 3% from last week. B. METCON: 3 Rounds: 24 Push-Ups 21 Wallballs (20/14) 18 Alt. Dumbbell Sn

METCON: Not for Time: 2 Rounds: 60/45 Calorie Bike 1,000m Row 800m Run At a controlled, low intensity, a "CrossFit triathlon" of sorts. If we were to generalize our heart rate during a workout to be working at "100%", here today, aim to work between 70-80%. If we had to, we could hold a conversation. If we had to, we could move far faster. But we are purposefully holding back, allowing this longer effort, to be a recovery effort.

Starting our Wednesday with some work on the barbell. Deadlifts to start. Conditioning comes next, with four movements: biking, burpee box jump overs, dumbbell deadlifts and dumbbell squats. A. STRENGTH: Every 2:00 for 6 Sets: Deadlift 3 x 74% 1 x 81% 3 x 74% 1 x 86% 3 x 74% 1 x 91% Week 3, increasing by 2% on all lifts today from last week's effort. Final week before advancing to a slightly different repetition scheme. B. METCON: 18 Minute AMRAP: 21/15 Calorie Bike

1. A three-part workout as our training today, starting every 10:00. Time remaining after completion is rest. On the 0:00... Weights: "Grace" (30 C&J for time) On the 10:00... Gymnastics: 30 Handstand Push-Ups + 30 Bar Muscle Ups On the 20:00... Monostructural 1 Mile Run 2. Accessory work to finish. A. METCON: “Tres Leches” On the 0:00-10:00… 30 Clean and Jerks (135/95) On the 10:00-20:00… 30 Handstand Push-Ups 30 Bar Muscle-Ups On the 20:00-completion… 1 Mile

Week #3 of "Grunt Work". Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week. Following our squatting, Snatch technique. Both in the form of a primer, and a complex in which we will build upon next week. A. STRENGTH: Every 2:00 for 6 Sets: Back Squat 6 x 69% 3 x 74% 6 x 69% 3 x 79% 6 x 69% 3 x 84% This is iteration 3 of 3 in thi

A. For time, a triplet of running, toes to bar, and burpees. Building the engine today. B. Handstand walk practice to finish our Saturday. 10:00, purely for technique. A. METCON: For Time: 200m Run, 21 Toes to Bar, 21 Burpees 200m Run, 18,18 200m Run, 15,15 200m Run, 12,12 200m Run, 9, 9 200m Run, 6, 6 200m Run, 3, 3 21-18-15-12-9-6-3 of toes to bar and burpees, with a 200 meter run before each round. If unable to run, complete: 300m Row 10 Calorie Bike Looking at t

A. Deadlift - Building in percentages from last week B. Heavy barbell/gymnastics intensive metcon to finish our Friday today - “Van Damme” A. STRENGTH: Every 2:00 for 6 Sets: Deadlift 3 x 72% 1 x 79% 3 x 72% 1 x 84% 3 x 72% 1 x 89% Increasing by 2% on all lifts today from last week's effort. B. METCON: “Van Damme” For Time (25 min cap): 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups *Rx Barbell – (

METCON: Not for Time, and at a Controlled Intensity: 30-25-20-15-10: Calorie Row 60-50-40-30-20: AbMat Sit-Ups *After each round, complete: 400m Run If unable to run, complete: 20 Calorie Bike

Building upon last week, we'll be adding loads to our overhead work. This will lead us into our conditioning for the day, and a classic metcon "Heartbreak Kid". A. STRENGTH: Every 90 Seconds for 4 Sets: Push Press 6 Reps 73, 75, 77, 79% Percentages based on your estimated 1RM Push Press.  Building upon last week's percentages. B. METCON: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders (150 singles) For the majority of us

As mentioned last week, Tuesday's will commonly start with a skill-based focus. Using our max-effort strict handstand pushup test last week as a baseline, we'll train percentages today across 10 submaximal sets. The metcon conditioning comes next, in the form of 5 x 3:00 on / 1:00 off intervals. We will finish with an optional “Murph” prep to complete 50-75 push-ups – not for time. A. GYMNASTICS: For Time (10 minute cap): 10 Sets: 30% of Max Strict Handstand Pushups **Usin