Burien Strength & Conditioning

A. STRENGTH: Back Squat 9 Minute EMOM: (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% B. METCON: ...

Join us today as we pay tribute to fallen Officer Diego Moreno who tragically lost his life last week. METCON: 7 Rounds for Time: 22 Wall...

A. STRENGTH: Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% ...

A. METCON: 15 Minute AMRAP: 16 Alternating Dumbbell Power Snatches (50/35) 14 Dumbbell Overhead Squats (50/35) (7 OHS/Side) 12 Toes to...

A. GYMNASTICS WORK: 10 Minutes of Handstand Walk Practice *If Unable to HSW, Complete 1-2 Wall Walks per Minute for 10 Minutes B....

A. METCON: In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes...

A. GYMNASTICS CONDITIONING: For Time (10 Minute Cap): 30 Chest to Bar Pull-Ups (FB - 20 Bar or Ring Muscle-Ups) On the Minute (Starting...

METCON: ???? Due to last Satuday's WOD dodgers (you know who you are) today's metcon will be a surprise! There will be some running...

A STRENGTH: Stamina Squat On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2...

A. STRENGTH: Every 90 Seconds for 7 Sets, Overhead Squat 3 Reps Build to a Heavy Set of 3 for the Day B. METCON: 12 Minute AMRAP: 2...