Burien Strength & Conditioning

1. Re-testing some baselines with strict handstand pushups, and strict pull-ups. 2. This will lead us into a conditioning benchmark -...

"Grunt Work" Week 12 - Final Week. This week, we'll be re-testing some baseline benchmarks. 1. Starting our week finding a new 1 rep...

METCON: “Money Bags” For Time: 400m Run 400m Medball Run 27 Box Jump Overs  15 Clean and Jerks 20 Chest to Bar Pull-Ups 15 Clean...

1. Starting our Friday with a focus on a snatch pull + a long hang power snatch. 2. This will lead us into our conditioning for the...

Starting our Thursday with our final build on our current Strict HSPU progression. Finishing with amid-line based active recovery session...

1. This will lead us into strength work on the barbell, where we'll build to a 3-Rep Thruster, taken from the ground. 2. Conditioning...

1. Deficit Deadlifts. Building to a moderately heavy double from 3". 2. "The Good Life", a conditioning repeat. A. STRENGTH: 6 Minute...

"Grunt Work" - Week 11 In our second to last week in the cycle, we will be backing off our higher percentage lifts. We will still be...

Following a calorie bike buy-in, we have a three round triplet of toes to bar, box jump overs and power snatches. METCON: “Gut Check”...

Benchmark Friday's continue, with "Bane". Coupling gymnastics with a classic complex of ours (Macho Man), this will be our focus of the...