Wednesday, October 4th
OLYMPIC LIFTING + OVERHEAD SQUAT STRENGTH CYCLE A. 3 Minute EMOM Behind the Head Jerk + Overhead Squat – 2 Reps/EMOM B. EMOM: 3 Reps OHS...
Tuesday, October 3rd
A. METCON: 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Power Cleans (115/80) B. MIDLINE CONDITIONING: For Quality, Not Time:...
Monday, October 2nd
Great work to everyone who participated in the Burien Brat Trot yesterday. We showed up strong with our "sea of green" mob and showed...
Saturday, September 30th
Three Sets for Max Reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Power Cleans (95/65) (FB – 115/80) 60 seconds of Box...
Friday, September 29th
A. METCON: With a Partner... Row 400 Meters 10 Toes to Bar 15 Kettlebell Swings (53/35) Partner A will race through their set while...
Thursday, September 28th
For Time: 800m Run 100 Double Unders 10 Rounds of Cindy *Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Wednesday, September 27th
OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!! DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD! 2 Minute EMOM: 2...
Tuesday, September 26th
A. GYMNASTICS CONDITIONING: 18 Kipping Handstand Push-Ups rest 1 min 15 HSPU rest :45 15 HSPU rest :30 12 HSPU rest :15 9 HSPU *15 Minute...
Monday, September 25th
A. STRENGTH: Front Squat, Every 2 Minutes 3x4 @ 85% Then... 2x2 @ 90% B. METCON: 27-21-15-9 Calorie Row Alternating Dumbbell Snatches...
Saturday, September 23rd
NO CLASS OR OPEN GYM TODAY Brat Trot training day! Run 2 Miles Scale: run 1 Mile, rest 5 minutes, run .5 miles This is the Brat Trot...
