Burien Strength & Conditioning

METCON: In Teams of 3 7 Minute AMRAP: Back Squat (from rack) First 50 repetitions – 155/105 Second 50 repetitions – 185/135 Time...

A. GYMNASTICS: In a 4:00 time cap, climb as high as possible: 1 CTB Pull-Up 2 Unbroken CTB Pull-Ups 3 Unbroken CTB Pull-Ups 4...

A. STAMINA SQUATING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Both lifts...

A. STRENGTH: Every 90 Seconds, Deadlift 3 Reps Sets 1-3 – 76% Sets 4-6 – 81% Sets 7-9 – 86% This is a build from last week, increasing...

A. STAMINA SQUATTING: Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats 79% of our...

A. GYMNASTICS: Every 90 Seconds for 5 Rounds: 10 Push-Ups 1-3 Bar/Ring Muscle-Ups Directly Into… Every 90 Seconds for 3 Rounds: 8...

A. BARBELL CYCLING: On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) ...

A. SNATCH COMPLEX: 10 Minute EMOM: 1 Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch...

A. STAMINA SQUATING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Both lifts...

A. STRENGTH: Every 90 Seconds, Deadlift (14 Minutes) Sets 1-3 *3 Reps at 74% Sets 4-6 * 3 Reps at 79% Sets 7-9 * 3 Reps at 84% This is...