Burien Strength & Conditioning

"Grunt Work" - Week 11 In our second to last week in the cycle, we will be backing off our higher percentage lifts. We will still be...

Following a calorie bike buy-in, we have a three round triplet of toes to bar, box jump overs and power snatches. METCON: “Gut Check”...

Benchmark Friday's continue, with "Bane". Coupling gymnastics with a classic complex of ours (Macho Man), this will be our focus of the...

Starting the day building upon our handstand pushup progression from last week. We will finish the day with an aerobic restoration for...

1. Overhead Squat technique to follow. Starting with pausing squat repetitions, will transition couple our positioning found here with...

1. Starting our day off with technical work. After a power clean primer, we'll move into a build to a heavy complex for the day - 1...

"Grunt Work" - Week 10. 1. Week three of three in our back squat wave build. Following with a 3% in last week. 2. This will take us...

1. Barbell Cycling. Using related movements from our conditioning, we will be combining three weightlifting movements into a single...

1. Strength work to start our day, combining a build to a 5-Rep Weighted Pull-Up and Front Squat. 2. Benchmark Friday's continue with...

A. GYMNASTICS: Strict Handstand Push-Ups 12 Sets for Time (10 minute time cap) 30% of Max Strict HSPU Inside this piece, we are aiming...