{"id":23837,"date":"2019-10-15T05:16:42","date_gmt":"2019-10-15T09:16:42","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23837"},"modified":"2019-10-19T07:24:41","modified_gmt":"2019-10-19T11:24:41","slug":"burr-classes-10-14-to-10-21","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-10-14-to-10-21\/","title":{"rendered":"BURR CLASSES 10\/14 to 10\/21"},"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>
\n16 Scissor Rows<\/div>

<strong>In a high squat stance, perform KB rows. Always keep 1 KB on the ground and chest square to the floor.<\/strong><iframe id="_ytid_16201" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/fo3rZemIydM?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>\" >Scissor Rows<\/a> (KB)
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_76954" 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>\" >Pushup<\/a> Shoulder Taps
\n15 Goblet Squats<\/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_14655" 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><\/p>\n

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

20s Jump Rope, 20s Situps, 20s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_90421" 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>. 10 Rounds.<\/p>\n

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

45s on, 15s transition. 3-4 Rounds
\n<\/span>Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_98464" 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>
\nRotational MB Slams<\/div>
<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_11839" 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>
\nBench Hops
\nBanded Bicycles<\/p>\n

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

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

8 L\/R Offset Bird-Dog Rows
\n8 Weighted Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_76954" 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> (Plates\/Sandbags)
\n5 2KB Clean and Squat<\/p>\n
\n

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

Round 1<\/strong>
\nJab\/Cross
\n<\/span>Straight Punches (Cardio)
\n<\/span>3X8 KB Deadlift<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/GMRTyEt2Cnw" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Deadlift<\/a>
\n<\/span><\/span>Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_90421" 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>3×8 SA KB Clean
\n<\/span><\/span>Across Body Mountain Climber<\/span><\/p>\n

Round 3<\/strong>
\nKnees
\n<\/span>Free Style
\n<\/span>3X5 HEAVY KB Cleans
\n<\/span><\/span>Weighted Situp<\/span><\/p>\n

Round 4<\/strong>
\nFree Style
\n<\/span>Free Style
\n<\/span>3×5 HEAVY KB Swings
\n<\/span><\/span>5 Leg Raises, 10 Leg Flutters<\/div>

<strong>Laying on your back with your hands by your side or under you butt and chin to chest, move up and down quickly at your hips.<\/strong><iframe id="_ytid_31642" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/lTUsm2DlN_Q?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>\" >Leg Flutters<\/a><\/span><\/span><\/span><\/p>\n

Round 5<\/strong>
\nGround and Pound
\n<\/span>Ground and Pound
\n<\/span>:90s 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_47220" 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>\" >Burpees<\/a>
\n<\/span><\/span>Released Russian 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_90421" 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_10364" 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_96380" 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_76954" 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_68365" 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
\n<\/span>FUN FIRST – DODGEBALL<\/strong><\/p>\n

 <\/p>\n

STRENGTH: 5 Rounds<\/strong>
\n<\/span>1 Arm KB Swings
\n10 MB Floor Press
\n10 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_86348" 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>
\n8 Goblet Squat<\/a> to Box<\/p>\n

 <\/p>\n

SAQP: Remaining Time<\/strong><\/span>
\n:60s of each, 3x
\nRow
\nJump Rope
\nPlank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_90421" 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><\/strong><\/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-23837","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23837","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=23837"}],"version-history":[{"count":7,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23837\/revisions"}],"predecessor-version":[{"id":24135,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23837\/revisions\/24135"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=23837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23837"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}