{"id":30129,"date":"2019-12-24T05:19:04","date_gmt":"2019-12-24T10:19:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=30129"},"modified":"2020-01-04T08:25:22","modified_gmt":"2020-01-04T13:25:22","slug":"burr-classes-12-9-12-16-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-12-9-12-16-2-2\/","title":{"rendered":"BURR CLASSES 12\/24 – 1\/1"},"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

50\/38c Row, Bike. Every 2m we stop for 5 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_58627" 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

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_86441" 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 DB Floor Press<\/a> Press
\n8 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_58627" 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>
\n8 2KB Front Rack BS Lunges
\n20 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_56567" 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><\/p>\n
\n

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

A (3 Rounds)<\/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_60361" 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>
\n3 Over the Shoulders<\/a>
\n15 Body Saw<\/p>\n

B (3 Rounds)<\/strong>
\n<\/b>3 Barbell Bench
\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_58627" 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>
\n12 Russian Twists<\/p>\n

C (3 Rounds)<\/strong>
\n<\/b>3 KB Swings
\n8 Goblet Squats<\/a>
\n5-10 Dragonflags\/Leg Lowers<\/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_40737" 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_12398" 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_97561" 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_60361" 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-30129","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30129","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=30129"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30129\/revisions"}],"predecessor-version":[{"id":30722,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30129\/revisions\/30722"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=30129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=30129"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=30129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}