Burien Strength & Conditioning

1st half of class: Not for time at a conversational pace 4-3-2-1 Minute Bike Minute Row Rounds of “Modified Cindy” 1 Round of “Modified Cindy”: 5 Push-ups 10 Air Squats 15 AbMat Sit-ups 2nd half of class: Stretching and mobility Upper Body 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute Each Side 3. Wrist Stretches: 1 Minute Lower Body 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Min

TEMPO CLEAN DEADLIFT 7 Sets of 1 every 2 minutes Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% "NINJA TURTLE" 5 Rounds, Every 4 Minutes: Score is slowest round - goal is to go fast and furious 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike

"KELLY ROWLAND" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Midline: 3 Supersets: 1 Minute D-Ball Hold 20 GHD Sit-ups Rest 2 Minute Between Sets

Deload week Sled Dog Overview July 1st - July 28 - Block #1 - complete July 29 - August 4 - De-load Week August 5 - September 7 - Block #2 PAUSING PUSH JERK For Quality: 3 Sets of 3 EMOM *Pause For 2 Seconds in Dip & Catch Build in weight, should be building up to 60% which is where we will start for the next section PUSH JERK Every 2 Minutes x 5 Sets: 3 Push Jerks Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 70% Set 5: 70% "BEEF JERKY" AMRAP 12: 21 Kettlebell Swings (53/35) 14 Ke

C. Beast Builder V2 On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating thi

B. Strength On the Minute x 5: 5 "Touch and Go" Squat Snatches, 60% 1RM squat snatch This is a workout we will repeat, so let's start with a baseline today. Athlete's choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM. If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we wil

A. Metcon On the 2:00 x 4 Rounds (24:00): Mins 1+2 - 21/15 Calorie Row + 15 Air Squats Mins 3+4 – 200m run + 12 Burpees Mins 5+6 - 12/9 Calorie Assault Bike + 9 Single Arm Russian KBS (each arm) Moving with controlled intensity here, the intention is to break the sweat, but keep our heart rate moderate. On the single arm KBS, we are completed all nine on a single arm before changing, with the bell rising to just about chest level. Choose a lighter load here. B. Body Armor

A. Strength 3-6-9-12-15: Unbroken Deadlifts After each set, 30% of our Max Strict HSPU Barbell loaded at 60% of our estimated 1RM Deadlift. Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken. We are looking to complete both movements unbroken as well - deadlifts and strict HSPU. B. Metcon 3 Rounds: 800 Meter Ru

A. Gymnastics Conditioning 1:00 Light Bike + 60% Max Ring Muscle-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 50% Max Ring Muscle-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Bike + 40% Max Ring Muscle-Ups 1:00 Light Bike + 6 Strict Ring Dips Scale reps on MU before scaling movement. Scale Option: 1:00 Light Bike + 12 Strict Pull-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 9 Strict Pull-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:

Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher percentages. Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 69% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth a