Burien Strength & Conditioning

A. STRENGTH: Every 2 Minutes, Front Squat Heavy Set at Each (2 ROUNDS) 5-4-3-2-1 B. METCON: 4 Minute AMRAP: 21/15 Calorie Row 21 Toes...

METCON: 20 Minute AMRAP: 10 Power Cleans (135/95) 12 Burpees 14 Wall Ball Shots (20/14) Looking to choose a weight on the barbell that...

METCON: With a partner, complete full rounds then switch: 8 Minute AMRAP: 8 Deadlifts (225/155) 8 Chest to Bar Pull-Ups Rest 4 Minutes 8...

A. STRENGTH: Every 90 Seconds for 7 Sets, Split Jerk 1 Rep Build to a Heavy Split Jerk for the Day B. METCON: “Annie” 50-40-30-20-10...

A. GYMNASTICS SKILL WORK: Minute 1 – 5-8 Ring Dips Minute 2 – 20 Second Hollow Body Hold Directly into 20 Second Superman Hold B. METCON:...

A. STRENGTH: Every 2 Minutes, Back Squat (2 ROUNDS) 8 Reps @ 65% 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% B. METCON: 4 Rounds For Time: ...

A. STRENGTH: Every minute, on the minute, for 12 minutes (4 Rounds) Minute 1 – 8-10 Supine Ring Rows @ 212 Minute 2 – 40 Second Plank...

METCON: 800m Run Immediately Followed by… 4 Rounds: 15 Pull-Ups 30 Push-Ups 45 Air Squats Immediately Followed by… 800m Run

A. STRENGTH: Every 2 Minutes for 5 Sets, Back Squat 10 Reps @ 50-60% B. METCON: 3 Rounds for Time: 500m Row 21 Kettlebell Swings (53/35)...

It's rare to have to opportunity to coach an athlete like Lea. She's incredibly driven, constantly setting goals and working on the...