Burien Strength & Conditioning

METCON: 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief”...

A. GYMNASTICS CONDITIONING: Every 3 Minutes for 4 Sets: 4 Strict Pull-Ups (FB ** Strict C2B w/ Weight) 4 Kipping Chest to Bar 2 Bar...

A. METCON: 15 Minute AMRAP: 15 Kettlebell Swings (53/35) 12 Barbell Reverse Lunges (115/80) 9 Ring Dips B. MIDLINE CONDITIONING...

OVERHEAD SQUATS + OLY LIFTING A. 5 Minute EMOM (from rack) With an EMPTY Barbell…. 2 Overhead Squats with 3 Second Hold in the Bottom...

METCON: “FIRE ALARM” 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3...

A. GYMNASTICS CONDITIONING: 5 Sets: 7 Ring Dips Rest as needed. *10 Minute Cap B. METCON: “RANDY” ON THE RUN 5 Rounds for Time: 400m Run...

A. BARBELL CONDITIONING 8 Minute EMOM: 3 Power Cleans +  3 Push Jerks + 1 Split Jerk (135/95) (FB- 155/105) ** THIS COMPLEX NEEDS TO BE...

A. STRENGTH: E2MOM For 5 Sets: 7 Overhead Squats @ 50% 1RM B. METCON 4 Rounds: 6 Handstand Push-Ups 12 Deadlifts  (225/155) (FB -...

A. GYMNASTICS CONDITIONING Every 3 Minutes for 12 Minutes (4 Rounds) 4 Strict Pull-Ups  (FB – Strict C2B) 4 Kipping Chest to Bar Pull-Ups...

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