{"id":25748,"date":"2019-11-05T05:21:02","date_gmt":"2019-11-05T10:21:02","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25748"},"modified":"2019-11-09T08:20:14","modified_gmt":"2019-11-09T13:20:14","slug":"burr-classes-11-4-11-10","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-11-4-11-10\/","title":{"rendered":"BURR CLASSES 11\/4 – 11\/10"},"content":{"rendered":"

BOOTCAMP<\/strong><\/span><\/h2>\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>
\n12 Sledges<\/div>

<strong>Hit a tire with a sledge hammer. Right hand on the top, bring the hammer over your right shoulder. As you bring the hammer down, top hand slides to meet bottom hand. Don't Miss. Hips drop.<\/strong><iframe id="_ytid_30848" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/89_1YVmEaz8?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>\" >Sledges<\/a>
\n10 L\/R 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_87515" 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>
\n20 Hollow Rock<\/div>
<strong>Maintaining the hollow position, rock back and forth as if you were a smooth boat.<\/strong><iframe id="_ytid_24664" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?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>\" >Hollow Rocks<\/a>
\n10 L\/R Suitcase Hold with Press<\/p>\n

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

:45s Work, 15s Rest. 4x of Each, then switch.
\nSL MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_34954" 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>
\nPredator Jacks<\/p>\n

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

3-4 Rounds, 45s Work, 15s Rest
\n<\/span>SL MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_34954" 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>
\nSL Hip Thrusts
\nLateral Band Steps
\nRower Pikes<\/p>\n

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

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

5 Deficit Sumo 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>
\n3-5 Eccentric Pullup<\/div>
<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_41981" 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>
\n7 L\/R RFESS
\n10 Weighted Situps<\/p>\n
\n

KETTLEBELL BOXING
\n<\/strong><\/span><\/h2>\n

Round 1<\/strong>
\nJab\/Cross
\n<\/span>Straight Punches (Cardio)
\n<\/span>3X5 L\/R Across Body Deadlifts
\n<\/span><\/span>Hollow Knee Tucks<\/span><\/p>\n

Round 2<\/strong>
\nElbows
\n<\/span>Hooks
\n<\/span>3×8 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>Banded Mountain Climber<\/span><\/p>\n

Round 3<\/strong>
\nLow Hooks\/Guts
\n<\/span>Straight Punches (Cardio)
\n<\/span>3X5 L\/R Across Body Deadlifts
\n<\/span><\/span>Weighted Overhead Setup<\/span><\/p>\n

Round 4<\/strong>
\nFree Style
\n<\/span>Free Style
\n<\/span>3×5 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> (+2)
\n<\/span><\/span>Tall Russian Twists<\/span><\/span><\/span><\/p>\n

Round 5<\/strong>
\nGround and Pound
\n<\/span>Ground and Pound
\n<\/span>:120s Bike with MB Overhead
\n<\/span><\/span>SL Glute Bridge<\/span><\/p>\n

\n

SMS<\/strong><\/h2>\n

Round 1<\/strong>
\nEXPLODE: 5 KB Swings (35\/53\/70\/102)<\/strong>
\nWORK: 10 Mace 360s
\nGRIND: 30 L\/R Grappler Grip Battle Ropes<\/p>\n

Round 2
\n<\/b>EXPLODE: 5 Explosive Bench Press (65\/95\/<\/strong>135<\/strong>\/185)
\n<\/strong>WORK: 5-10 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_41981" 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>
\nGRIND: 10\/8c Row<\/p>\n

Round 3
\n<\/strong>EXPLODE: 3 Triple Ext TBDL (65\/95\/135\/185)<\/strong>
\nWORK: 10-15 Goblet Squats<\/a>
\nGRIND: 100\/50 SU\/DU
\n
\n<\/strong><\/p>\n

Round 4<\/strong>
\nEXPLODE: 3 BB Hang Clean & Jerk\/PP (65\/95\/135\/185)<\/strong>
\nWORK: 10-15 BB Inverted Row
\nGRIND: 10\/8c Bike<\/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-25748","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25748","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=25748"}],"version-history":[{"count":12,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25748\/revisions"}],"predecessor-version":[{"id":26139,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25748\/revisions\/26139"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=25748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25748"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}