Burien Strength & Conditioning

A. Pausing Snatch Pull: 5 Sets of 2 every minute. Based these sets off your 1RM Snatch: Set #1: 80% Set #2: 85% B. Snatch Complex On the...

Handstand Walk Conditioning 5 Rounds, Not For Time but with 12 minute time cap 250m row/200m run/ or 14/10 cal assault bike 40 Double...

Gymnastic Conditioning 5 Rounds: 15 minute time cap 300 Meter Row + 40% Unbroken Ring Muscle-ups Row at a recovery pace and aim for all 5...

Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 78% of 3-Rep Max Back Squat Snatch...

Team workout, come for the fun! Teams of 2.

Strength Deadlift, every 1:30 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% Metcon "Hangnail" AMRAP 16: 30...

Active Recovery Day 1. w/o shoes 2x10 per leg single leg RDL, can do without weight or a KB 2. At a recovery pace (20:00 time cap) 800 M...

Strength Barbell Cycling For Time: based off 1RM clean 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans...

Strength Strict Press : 5 sets of 3 Bench Press: 5 sets of 3 METCON "Swole Cycle" 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict...

Continuing our stamina squatting from last week and increasing by 3% Stamina Squats, 75% of 3RM back squat Alternating On the Minute x 12...