Burien Strength & Conditioning

1. Main effort to take place on a single piece – the 2K Row. 2. Gymnastics work to close. A. METCON: 2,000m Row Here's the deal with the...

Week #3 of "Sled Dog". 1. Our next build in our Stamina Squats at 3% higher than last week. 2. This will lead us into our main effort...

Two parts to our Saturday: 1. Conditioning - "Mind Eraser", a repeat workout of ours. 2. Midline to finish. A. METCON: “Mind Eraser” 20...

A. STRENGTH: Every 2 Minutes for 3 Rounds: 12 Back Squats - 70% (same weight used last Friday) Repeating last week's exact volume and...

A. STRENGTH: On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch **Barbell load - 60% of 1RM Snatch A 5% increase...

1. Barbell cycling to start the day including push jerks, and deadlifts. 2. Conditioning to close, with an all bodyweight modified...

1. Gymnastic skills to start, pairing strict handstand pushups with handstand walking. 2. Conditioning, with higher skill gymnastics...

1. Starting our week by building upon the last, with stamina squats to open. A 3% climb from last week. 2. This serves as a primer for...

1. "Nail Biter" - Our conditioning for the day. 2. Midline to close. A. METCON: “Nail Biter” 4 Rounds: 1:00 - Toes to Bar 1:00 - Power...

All morning classes (5am, 6am, 7am) cancelled today. 1. Stamina squatting for session #2 of the week 2. “Encore” conditioning with 3...