{"id":29599,"date":"2019-12-17T05:17:47","date_gmt":"2019-12-17T10:17:47","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=29599"},"modified":"2019-12-21T07:36:39","modified_gmt":"2019-12-21T12:36:39","slug":"burr-classes-12-9-12-16-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-12-9-12-16-2\/","title":{"rendered":"BURR CLASSES 12\/16 – 12\/21"},"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>
\n30 Pot Stir
\n20 Walking Lunges (Hold MB)
\n20 Scissor Overhead Presses
\n10-20 BB Inverted Row<\/p>\n

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

With a partner – 50 Rotations and Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_61764" 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> Series (Side\/Front\/Side..)<\/p>\n

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

10m AMRAP
\n<\/span>2 Ladder Work (Crossovers Forward\/Back)
\n<\/span>3 L\/R SL Hops w\/ ring (cross)
\n10 Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_61764" 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> Mace Rotation<\/p>\n

 <\/p>\n

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

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

8 L\/R 1 Arm DB Bench
\n10 L\/R Renegade Row<\/div>

<strong>Perform a Pushup, then keeping the core tight, perform rows.<\/strong><iframe id="_ytid_74881" 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> (No Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_64734" 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>)
\n6 L\/R MB Step-Ups
\n10 L\/R Half Kneeling Band Chops (Inside knee on floor)<\/p>\n
\n

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

Jab\/Cross
\n<\/span>Straight Punches
\nElbows & Knees
\nHooks (High & Low)
\nFree Style (Last 10m of Class Only)
\n<\/span>3X5 Swings OR 3×5 2KB Push Press
\n<\/span><\/span>2×50 Banded Bicycles OR 3×12 Weighted Situps
\n3x30s Sprint Bike<\/span><\/span><\/p>\n

\n

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

Round 1<\/strong>
\n3 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_21474" 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>
\n12 Back Step lunges, MB Front Rack
\n10 Weighted Situps<\/p>\n

Round 2
\n<\/b>6 Jump MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_67057" 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>
\n8 L\/R 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_83993" 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 Rows<\/a>
\n:30s Extended Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_61764" 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

Round 3
\n<\/strong>3 Triple Ext TBDL (95\/135\/185\/225)<\/strong>
\n8 Goblet Squats<\/a>
\n:20s Side Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_61764" 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>
\n
\n<\/strong><\/p>\n

Round 4<\/strong>
\n5 Barbell Bench Press<\/a> (65\/95\/135\/185)<\/strong>
\n8 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_81434" 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>
\n:20s Overhead Bottom of Squat, Hold plate OH.<\/p>\n
\n

TUES (LINEAR) \/ THURS (LATERAL)<\/strong><\/h2>\n

WARMUP<\/p>\n

FAST FEET WITH Up Downs<\/div>

<strong>Bring your hands to the floor, kick your legs back, jump your legs back up, stand up.<\/strong><iframe id="_ytid_73531" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/oS1Ffrh13D0?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>\" >UP DOWNS<\/a>, BEARCRAWL HOLD , SITUPS<\/p>\n

—<\/p>\n

12 GOBLET SQUAT<\/a><\/p>\n

12 MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_67057" 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

:60S 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_86785" 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><\/p>\n

:50 L\/R MOUNTAIN CLIMBERS<\/p>\n

:60S Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_21474" 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><\/p>\n

12 HANGING SLEG RAISES<\/p>\n

 <\/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-29599","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29599","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=29599"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29599\/revisions"}],"predecessor-version":[{"id":29878,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29599\/revisions\/29878"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=29599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=29599"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=29599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}