{"id":3499,"date":"2018-09-12T21:00:03","date_gmt":"2018-09-13T01:00:03","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3499"},"modified":"2018-09-13T07:54:52","modified_gmt":"2018-09-13T11:54:52","slug":"tuesday-9-11-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-9-11-18-2\/","title":{"rendered":"Thursday 9\/13\/18"},"content":{"rendered":"

BOOTCAMPS<\/strong><\/span><\/h1>\n

3 Rounds<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»10 Inchworms with Rotations
\n»10 Banded Facepull and Scarecrow and OH Squat
\n»10 Pushup and Kickthroughs
\n»10 Alt SL Squats Hold Shifts<\/h1>\n

<\/h1>\n

Conditioning of the Day RX<\/strong><\/em><\/h1>\n

EMOTM 8m
\n<\/strong>»50y Sprint<\/h1>\n

AMRAP 10
\n<\/strong>»7 Wallball
\n»17 KB Swings
\n»27 Lateral Hurdle Hops<\/h1>\n

<\/h1>\n

ROLL A DICE<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»1 – Agility Ladder In and Outs
\n»2 – Agility Ladder Lateral Cross Overs
\n»3 – Agility Ladder Linear in and Outs
\n»4 – Mountain Climbers
\n»5 – Bicycles
\n»6 – Star Jacks<\/h1>\n
\n
\n

KETTLEBELL BOXING<\/strong><\/span><\/h1>\n

10 Two-Minute Rounds<\/strong><\/em>
\nR1: JAB\/CROSS\/MOVE<\/span> —– KB WARMUP<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– KB WARMUP
\n<\/span>R3: PEG BOARD LEG RAISES <\/span>—– 5-8 POWER SWINGS
\n<\/span>R4: JAB\/JAB\/CROSS\/SLIP\/2XHOOK <\/span>—– 5 HEAVY SWINGS
\n<\/span>R5: JAB\/JAB\/CROSS\/KNEE\/GUT <\/span>—– 5-8 POWER SWINGS
\n<\/span>R6: PEG BOARD LEG RAISES <\/span>—– 5 HEAVY SWINGS
\n<\/span>R7: JAB\/HOOK\/SWITCH\/JAB\/HOOK <\/span>—– 5 2KB PUSH PRESS
\n<\/span>R8: FREE STYLE <\/span>—– 5 2KB JERK<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 3 Rounds FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb10 Inchworms with Rotations \u00bb10 Banded Facepull and Scarecrow and<\/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-3499","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3499","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=3499"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3499\/revisions"}],"predecessor-version":[{"id":3533,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3499\/revisions\/3533"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3499"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}