{"id":31351,"date":"2020-02-04T05:25:34","date_gmt":"2020-02-04T10:25:34","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31351"},"modified":"2020-02-08T07:43:47","modified_gmt":"2020-02-08T12:43:47","slug":"burr-classes-2-4-2-11","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-2-4-2-11\/","title":{"rendered":"BURR CLASSES 2\/4 – 2\/11"},"content":{"rendered":"
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  1. BOOTCAMP<\/strong><\/span><\/li>\n<\/ol>\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 & Athleticism<\/strong><\/p>\n

    4 Rounds or 20m of<\/span>
    \n8 L\/R Plank<\/div>

    <strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_18681" 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> Rows
    \n15     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_96697" 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> L\/R
    \n8 L\/R DB Lateral Step Reach & Snatch
    \n5 CW\/CCW SL + Dot Hops
    \n30     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_35042" 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><\/p>\n

    With remaining time<\/p>\n