{"id":31220,"date":"2020-01-14T05:23:25","date_gmt":"2020-01-14T10:23:25","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31220"},"modified":"2020-01-25T08:02:51","modified_gmt":"2020-01-25T13:02:51","slug":"burr-classes-1-1","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-1-1\/","title":{"rendered":"BURR CLASSES 1\/14 – 1\/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>
\n20 Potstirs
\n5-10 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_60380" 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>
\n15 Seated DB Overhead Press
\n15 Overhead Situps<\/p>\n

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

10, 9…. 2, 1 of BW 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_92777" 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> & Back Step Lunges – :20s Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_57770" 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> between each round.<\/p>\n

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

EMOTM10
\n<\/span>3 Side Steps
\n<\/span>3 L\/R Cross SL Hops<\/p>\n

 <\/p>\n

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

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