{"id":10245,"date":"2019-07-02T05:24:49","date_gmt":"2019-07-02T09:24:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=10245"},"modified":"2019-07-06T08:00:59","modified_gmt":"2019-07-06T12:00:59","slug":"burr-classes-7-1-7-7","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-7-1-7-7\/","title":{"rendered":"BURR CLASSES 7\/1 – 7\/7"},"content":{"rendered":"

BOOTCAMP<\/strong><\/span><\/h1>\n

All Classes will do the COTD – then based on the week\/workouts, 1-2 of the options below will be added onto the end of the workout, at the Coaches Digression.<\/em><\/h1>\n

COTD, AKA WORK CAPACITY <\/strong>(THE ABILITY TO PERFORM AS MUCH WORK AS POSSIBLE OVER A SPECIFIC PERIOD OF TIME)<\/h1>\n

THEN 1-2X OF (COACH PICKS)<\/em><\/h1>\n

STAMINA<\/strong> (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)
\n4 Rounds or 20m of<\/span>
\n15 Pushups
\n15 Seal Rows
\n5x (Lunge, lunge, Squat)<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n3 rounds of 3min, 1 off
\n<\/span>Running Fartlek – Sprint one straight away, jog the rest.<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n7-10min of:<\/span>
\nBox Jump for Height
\nBalance SLDL
\nQuick Shuttle Shuffles (10y)<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n4 Rounds of <\/span>
\n5-8 DB Floor Press
\n8-10 DB Heavy Heaving Rows
\n5-8 Paused 2KB\/DB RDL<\/h1>\n
\n

KETTLEBELL BOXING
\n<\/strong><\/span><\/h1>\n

Round 1<\/strong>
\nS: QUALITY JAB CROSS
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>3 Sets of 8 KB Swings<\/span><\/span>
\n<\/span><\/span>OH Situps<\/span><\/h1>\n

Round 2<\/strong>
\nS: QUALITY ELBOWS & KNEES
\n<\/span>Jab \/\/Jab\/Cross\/Elbow \/\/ Jab\/Cross\/Body Hook
\n<\/span>3 Sets of 8 Bottom Up Press<\/span><\/span>
\n<\/span><\/span>Reverse Twists<\/span><\/h1>\n

Round 3<\/strong>
\nS: 8 Quality Hooks \/ 10 SPEED JAB\/CROSS
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Jab\/Hook\/Hook
\n<\/span>3 Sets of 8 KB Swings
\n<\/span><\/span>Windmills<\/span><\/h1>\n

Round 4<\/strong>
\nQUALITY GUTS
\n<\/span>Jab\/Gut \/\/ Jab\/Gut\/Hook \/\/ Jab\/Gut\/Hook\/Elbow
\n<\/span>3 Sets of 8 Bottom Up Press
\n<\/span><\/span>KB\/DB Suitcase Hold<\/span><\/span><\/span><\/h1>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>20\/15 Cal Bike
\n<\/span><\/span>Russian Twist<\/span><\/h1>\n
\n

FUNDAMENTALS – 30m circuit break down and practice.
\nALT KB SWINGS <\/em><\/h1>\n

POTSTIR
\nSCISSOR DB BENCH<\/em><\/h1>\n

BAMBOO SQUATS
\nLANDMINE ROW<\/em><\/h1>\n

 <\/p>\n

\n

SATURDAY MORNING SWEAT<\/h1>\n

YOU GO I GO 20m<\/u>\n<\/h1>

3 Rounds<\/span>
\n7 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_88193" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>
\n20 Battle Ropes<\/p>\n

3 Rounds<\/span>
\n8\/5c Bike
\n7 KB Squats<\/div>

<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_22766" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a>\n<\/p>
\n

Unbreakable<\/h1>\n

COTD<\/h1>\n

Rest 5min<\/p>\n

—<\/p>\n

You have 10min to get as far as possible.<\/p>\n

15 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_88193" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>
\n15 Situps
\nRun 300m
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_88193" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>
\n15 Situps
\nRow 300m
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_88193" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>
\n15 Situps
\nSki 300m<\/p>\n

Rest 3min<\/p>\n

Repeat<\/p>\n

Rest 3min<\/p>\n

Repeat<\/p>\n

—<\/p>\n

3 Rounds
\n*Every 5min stop and burn 15\/11c Bike
\n20 KB Swings
\n20 BW Jumping Lunges
\n5x of Down Monkey Bars
\n20 Weighted Situps<\/p>\n

\n

YOUTH<\/h1>\n

TUESDAY<\/u><\/h1>\n

 <\/p>\n

<\/u>Warmup!<\/u><\/h1>\n

 <\/p>\n

<\/u>12min of<\/span>
\n30 Battle Rope Slams
\n4 Rounds of: 10 MTN Climber 10y Sprint
\n3 Rounds of: 7 KB Deadlifts and 7 Squat Jacks<\/strong><\/h1>\n

10min of<\/span>
\n10 LR Crossovers
\n10 LR Balance SLDL<\/div>

<strong>On a balance pad, perform a SLDL.<\/strong><iframe id="_ytid_84905" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/7c-GncxdvuE?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Balance SLDL<\/a> on Foam Pads (no weight unless good)<\/p>\n

10min of<\/span><\/p>\n

6 L\/R DB Rows
\n8 SLOW Pushups
\n8 Controlled KB\/DB Squats
\n10 Situps<\/h1>\n

Stretch!<\/p>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP All Classes will do the COTD – then based on the week\/workouts, 1-2 of the options below will be added onto<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-10245","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=10245"}],"version-history":[{"count":7,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10245\/revisions"}],"predecessor-version":[{"id":10712,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10245\/revisions\/10712"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=10245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=10245"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=10245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}