Burien Strength & Conditioning

METCON: For Time: 2.5 Mile Run Directly Into… “Grace” 30 Clean and Jerks (135/95) If unable to run: Row 4,000m

A. STRENGTH: Every 90 Seconds Bench Press 5x5 *Build to a Heavy Set for the Day B. METCON: 3 Rounds For Time: 27/21 Calorie Row 21...

A. STRENGTH: Every 2 Minutes Back Squat 8 Reps 60% 65% 70% 75% B. METCON: 3 Rounds For Time: 200 Meter Run 20 Alternating Dumbbell...

A. WARM UP: 1 Mile Run *Scale to be back in the gym by 10 minutes If unable to run: Row 2,000m B. METCON: Teams of 3 25 Minute AMRAP: ...

A. STRENGTH: Alternating On the Minute x 10 (5 Rounds): Odd Minutes – Hang Squat Clean + Squat Clean Even Minutes – 2 Push Jerks + 1...

A. GYMNASTICS CONDITIONING: 8 Minute EMOM: 2 Wall Walks w/ 3 Second Hold on Wall B. METCON: In Teams of Two, Alternate Full Rounds...

A METCON: 20 Minute AMRAP: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row B. MIDLINE: Tabata Plank Hold

A. STRENGTH/GYMNASTICS: 3 Tempo Deadlift Every 90 Seconds for 5 Sets: **Regular pull off ground, 5 second negative. *After each set,...

A. STRENGTH: 7 Minute EMOM: 2 Tempo Back Squat *5 Second Descent, 1 Second Pause at the Bottom B. METCON: 3 Rounds for Time: 20 Medicine...

A. METCON: For Time: 30 Chest to Bar Pull-Ups 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 15 Power Snatches (135/95) 800...