Burien Strength & Conditioning

Metcon "Wrong Turn" (35:00 time cap) 5 Rounds: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 4 devils press (50/35) 200m wall ball run (30/20) Rest 2:00 between rounds.

Strength On the 2:00 x 5 Sets: 3 Push Jerks Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Set #1 - 60% of estimated 1RM Set #2 - 65% Sets #3+4+5 - 70-75% Metcon "Bruiser" AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders

Gymnastic Conditioning On the 2:00 x 5 Sets: (10:00 Total) 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Metcon "Tri Sprint Intervals V2" 3 Rounds: (20:00 total) AMRAP 4: 30 Shuttle Runs (one gym length is one rep) - sub 20 burpees 20/15 Calorie Assault Bike Max Calorie Row Rest 4 Minutes Between Rounds Athletes will run down and back 15 times, then jump on the bike and finish on the rower until 4 minutes is up, score is row calories. With only 5 bikes athlete

Skill: Alternating EMOM x 10: (10:00 Total) Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Power Cleans (135/95) Seconds 20-30 - Rest Seconds 30-60 - Max Ring MU *can sub chest to bar for MU, be aware we have CTB on Wednesday. Will be completing 30 CTB Wednesday. Metcon: ""Jackquinn" (25:00 time cap) For Time: 100/70 Calorie Row … Directly into: 3 Rounds: 50 Wallballs (20/14) 30 Alternating Single Dumbbell Power Snatches (50/35)

"Pre-Game" At low intensity… Part A 3:00 Row, run or bike: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds: 3 Slow Wall Squats - Video 3 Walkouts - Video 3 Russian Baby Makers - Video Part B 3:00 Row, run or bike: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 10 Dumbbell Hang Clean and Jerks (light load) 10 Barbell Overhead Squats (light load, if not empty) *Rest :45s-1:00 betwe

"Relentless" On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power clean to a 5-rep heavy. Reps do not need to be "touch and go". Record all five sets.

"Jack in the Box" For Time: 1000 Meter Row 50/35 Calorie Assault Bike (sub 800m run) 10 Bar Muscle-Ups 40 Single Dumbbell Box Step-Ups (50/35# to 24"/20") 10 Bar Muscle-Ups 50/35 Calorie Assault Bike 1000 Meter Row

Skill Conditioning On the 2:00 x 5 Sets: (10:00 total, start around 25:00 into class) 50' Handstand Walk Practice (down and back) 3 Hang Power Cleans Set #1 - 65% of estimated 1RM Power Clean Set #2 - 70% Sets #3+4+5 - Build to a moderately heavy set of 3 for the day. Metcon "BlooDThirsty" AMRAP 12: (12:00 total) 12/9 Calorie Assault Bike 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 9 Strict HSPU

Strength 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 10 Reps @ 60% of estimated 1RM On the 3:00.... 8 Reps @ 67% On the 6:00... 6 Reps @ 75% On the 9:00... 4 Reps @ 82% On the 12:00... 2 Reps @ 87% Metcon "Roadies" (20:00 Time Cap) 2 Rounds 70 Wallballs (20/14) Females 9' Target 50/35 Calorie Row 30 Alternating DB Power Snatches (50/35) 15 Bar Muscle-Ups

"Pre-Game" At low intensity… 5:00 Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: ( 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at each station: (4:00) Superman Rocks - Video Hollow Rocks - Video Overhead Circles - Video Glute Bridges - Video 5:00 Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace