{"id":3897,"date":"2018-09-24T20:49:07","date_gmt":"2018-09-25T00:49:07","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=3897"},"modified":"2018-09-24T20:49:07","modified_gmt":"2018-09-25T00:49:07","slug":"tuesday-9-11-18-2-4-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-9-11-18-2-4-2-3\/","title":{"rendered":"Tuesday 9\/25\/18"},"content":{"rendered":"

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

12m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»40y Bear Crawl (SLOW)
\n»5 KB Squats with 5s Pause
\n»20y Crab Walk
\n»10 LR DB Pull Acrosses<\/h1>\n

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

15 AMRAP<\/strong>
\n<\/strong>»10 Box Jump (24\/18)<\/span>
\n»10 Ring Dips
\n»40 Double Unders or 120 Singles
\n»1 15′ Rope Climb or 4×3 Hand over Hand Climb<\/span><\/h1>\n

RX = Modify to fit your skill\/strength.<\/span>
\n101 = 120 -> 60 Jump Ropes
\nHalfway = Modify 1 Skill or 1 Weight.<\/span>
\nPlus = Use prescribed weights, no mods on skills unless listed.<\/span><\/span><\/h1>\n

TABATA<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»1 – Ladder Hop and Squats
\n»2 – No Leg Wallballs
\n»3 – Ring Mountain Climbers<\/h1>\n
\n
\n

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

10 Two-Minute Rounds<\/strong><\/em>
\nR1: JAB\/CROSS\/GUT<\/span> —– KB WARMUP<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– KB WARMUP
\n<\/span>R3: LATERAL WALLBALL THROWS <\/span>—– 5-8 KB Swing
\n<\/span>R4: JAB\/CROSS\/SLIP\/HOOK <\/span>—– 5-8 KB Swing
\n<\/span>R5: JAB\/CROSS\/KNEE <\/span>—– 5-8 KB Double Press
\n<\/span>R6: LATERAL WALLBALL THROWS <\/span>—– 5-8 KB Double Press
\n<\/span>R7: JAB\/HOOK\/SWITCH\/JAB\/HOOK <\/span>—– 5 Heavy Situps
\n<\/span>R8: FREE STYLE <\/span>—– 5 Heavy Situps<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 12m AMRAP FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb40y Bear Crawl (SLOW) \u00bb5 KB Squats with 5s Pause<\/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-3897","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3897","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=3897"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3897\/revisions"}],"predecessor-version":[{"id":3898,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3897\/revisions\/3898"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3897"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}