{"id":18847,"date":"2019-08-27T05:14:16","date_gmt":"2019-08-27T09:14:16","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=18847"},"modified":"2019-09-01T07:59:21","modified_gmt":"2019-09-01T11:59:21","slug":"burr-classes-8-26-9-1","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-8-26-9-1\/","title":{"rendered":"BURR CLASSES 8\/26 – 9\/1"},"content":{"rendered":"

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

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

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

STAMINA<\/strong> (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)<\/p>\n

4 Rounds or 20m of<\/span>
\n7 Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_63625" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpee<\/a>, MB Over the Shoulder<\/p>\n

7x 3 Swing, 1 Squat<\/p>\n

50y Front Rack Carry, 50y Farmer Carry<\/div>

<strong>Carrying two weights be your side, 1 in each hand, walk.<\/strong><iframe id="_ytid_68086" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Qa7JOY1kiX8?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>\" >Farmer Carry<\/a><\/p>\n

 <\/p>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)<\/p>\n

:50s bike, :10s Rest
\n:50s Abmat<\/div>

<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_13284" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >ab mats<\/a>, :10s rest<\/p>\n

 <\/p>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)<\/p>\n

7-10min of:
\n<\/span>3 LR MB Slam & Rotational Pass
\n6 LR Back Step Lunge into Lateral Box Step
\n5 Overload Band Jumps<\/p>\n

 <\/p>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)<\/p>\n

4 Rounds of<\/span><\/p>\n

5-15 Ring Dips<\/div>

<strong>Holding yourself above the rings, bend at the elbows and bring chest towards the rings.<\/strong><iframe id="_ytid_46357" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/A0goQr9M3tY?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>\" >Ring Dips<\/a><\/p>\n

8 L\/R KB Squat Row<\/p>\n

8 DB\/KB Goblet Squat<\/a><\/p>\n

 <\/p>\n

\n

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

Round 1<\/strong>
\nS: QUALITY JAB CROSS
\n<\/span>Constant Jab Cross
\n<\/span>3X8 Front Rack Lunge
\n<\/span><\/span>Shoulder Weighted Situp<\/span><\/p>\n

Round 2<\/strong>
\nS: QUALITY ELBOWS
\n<\/span>Speed Knees
\n<\/span>3 Sets of 8 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a>
\n<\/span><\/span>Glute Bridge<\/span><\/p>\n

Round 3<\/strong>
\nS: Quality Hooks
\n<\/span>Jab\/Hook \/\/ Jab\/Cross\/Gut\/Hook
\n<\/span>3X8 Front Rack Lunge
\n<\/span><\/span>Leg Lifts<\/span><\/p>\n

Round 4<\/strong>
\nFree Style
\n<\/span>Free Style
\n<\/span>3 Sets of 8 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a>
\n<\/span><\/span>Bicycles<\/span><\/span><\/span><\/p>\n

Round 5<\/strong>
\nGround and Pound
\n<\/span>Ground and Pound
\n<\/span>50 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_34960" 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>
\n<\/span><\/span>Hollow hold<\/span><\/p>\n
\n

FUNDAMENTALS<\/strong><\/p>\n

12m of<\/strong>
\n1min bike
\n1min Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_15439" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >plank<\/a><\/p>\n

15m of Corrective\/Balance\/<\/strong>Awareness
\n<\/b>15 Face Pulls
\n10 L\/R Split Squat, with Bottom Position Press (LIGHT)
\n10 L\/R Balance Pad SLDL (weight not needed, or very light weight)
\n10 L\/R Deadbug<\/p>\n

Foam Roll\/Lacross Entire Body<\/strong><\/p>\n

Band Stretches<\/strong>
\nHamstrings
\nGroin
\nGlutes\/Lower Back
\nQuad<\/p>\n

Stretches<\/strong>
\nPigeon
\nHip Flexor
\nButty Fly
\nSleeper
\nDownward Dog<\/div>

<strong>Drive your hips in the air, pushing through your hands to feel a stretch in your hamstrings.<\/strong><iframe id="_ytid_46957" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/RwUSnhKOstM?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>\" >Downward Dog<\/a>
\nWorlds Greatest Stretch
\nChilds Pose<\/p>\n
\n

SATURDAY MORNING SWEAT<\/p>\n

With a partner Max of 25m<\/u><\/p>\n

<\/u>Farmer Carry<\/div>

<strong>Carrying two weights be your side, 1 in each hand, walk.<\/strong><iframe id="_ytid_68086" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Qa7JOY1kiX8?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>\" >Farmer Carry<\/a> 1 Mile
\nEvery 2m, stop and perform 30 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_34960" 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> and 30 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_80444" 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> together.<\/p>\n
\n

YOUTH<\/strong><\/p>\n

THURSDAY<\/u><\/strong><\/p>\n

<\/u>CONDITIONING 15m<\/span>
\n<\/strong>5 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_14721" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box Jumps<\/a>
\n10 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_34960" 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 Abmat<\/div>
<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_13284" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Ab Mats<\/a>
\n30 Jump Ropes<\/p>\n

STRENGTH: 3-4 Rounds<\/strong>
\n<\/span>10 MB Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_34960" 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>
\n10 KB Deadlifts
\n10 DB SLOW Rows<\/p>\n

SAQP: Remaining Time<\/strong><\/span>
\n3 Ladder Icky Shuffle<\/a>
\n6 90 Deg MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_66108" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cHxiY5APLQ8?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>\" >MB Slams<\/a><\/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-18847","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18847","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=18847"}],"version-history":[{"count":10,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18847\/revisions"}],"predecessor-version":[{"id":19277,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18847\/revisions\/19277"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=18847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=18847"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=18847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}