{"id":20436,"date":"2019-09-10T05:27:51","date_gmt":"2019-09-10T09:27:51","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20436"},"modified":"2019-09-17T07:09:57","modified_gmt":"2019-09-17T11:09:57","slug":"burr-classes-9-9-9-15-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-9-9-9-15-3\/","title":{"rendered":"BURR CLASSES 9\/9 – 9\/15"},"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>
\n15 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_67610" 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 Jump<\/a><\/p>\n

10 Renegade Row<\/div>

<strong>Perform a Pushup, then keeping the core tight, perform rows.<\/strong><iframe id="_ytid_52240" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/N7rk2Uf2Mkw?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>\" >Renegade Row<\/a><\/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_90143" 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

:45s Row\/Ski\/Bike
\n:45s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_77674" 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

 <\/p>\n

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

7-10min of:
\n<\/span>2x Icky Shuffle and Cross Overs on Ladder
\n5x LR SL Penalty Box Hops
\n5x LR Balance Pad Reaches<\/p>\n

 <\/p>\n

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

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

5-8 Ring Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_74198" 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>, weighted if possible<\/p>\n

8-10 LR DB Row<\/div>

<strong>Leaning on a box or bench, pull your elbow high behind you with chest to the floor.<\/strong><iframe id="_ytid_97465" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/VfoXrTQ44i0?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>\" >DB Row<\/a><\/p>\n

8 L\/R Side Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_77674" 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> Slow Press<\/p>\n

5 L\/R Weighted MB Stepups<\/p>\n

 <\/p>\n

\n

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

Round 1<\/strong>
\nJab\/Cross
\n<\/span>Straight Punches (Cardio)
\n<\/span>3X6 LR SLDL
\n<\/span><\/span>Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_77674" 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><\/span><\/p>\n

Round 2<\/strong>
\nElbows
\n<\/span>Hooks
\n<\/span>3×6 LR Scissor Press
\n<\/span><\/span>Toe Touches<\/span><\/p>\n

Round 3<\/strong>
\nKnees
\n<\/span>Free Style
\n<\/span>3X6 L\/R SLDL
\n<\/span><\/span>Hollow Hold<\/span><\/p>\n

Round 4<\/strong>
\nFree Style
\n<\/span>Free Style
\n<\/span>3×6 L\/R Scissor Press
\n<\/span><\/span>Banded Bicycles<\/span><\/span><\/span><\/p>\n

Round 5<\/strong>
\nGround and Pound
\n<\/span>Ground and Pound
\n<\/span>30 KB Swings
\n<\/span><\/span>Situps with Twists<\/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_77674" 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_91263" 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_90143" 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_74198" 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_36569" 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

<\/u>CONDITIONING 15m<\/span>
\n<\/strong>Cone Relay<\/p>\n

STRENGTH: 5 Rounds<\/strong>
\n<\/span>5-10 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_61525" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?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>\" >Pullups<\/a>
\n:30s Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_77674" 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>
\n2 Rope hand over hand Pull
\n10 Walking Lunges<\/p>\n

SAQP: Remaining Time<\/strong><\/span>
\nLadder Work
\nForward\/Back Run<\/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-20436","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20436","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=20436"}],"version-history":[{"count":8,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20436\/revisions"}],"predecessor-version":[{"id":21132,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20436\/revisions\/21132"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=20436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20436"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}