{"id":3985,"date":"2018-09-26T22:20:49","date_gmt":"2018-09-27T02:20:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=3985"},"modified":"2018-09-27T05:15:12","modified_gmt":"2018-09-27T09:15:12","slug":"tuesday-9-27-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-9-27-18\/","title":{"rendered":"Thursday 9\/27\/18"},"content":{"rendered":"

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

12m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»20y Bear Crawl (3 Pushups every 5 Hands)
\n»5 KB Squats with 5s Front Push Pause
\n»20y Crab Walk – at end hold top position for :20s
\n»5 LR DB Pull Across with Rear delt raise<\/h1>\n

15 AMRAP
\n<\/strong>»3 LR Pistol Squats
\n»5 Pullups
\n»7 Wallballs (20\/14)<\/span>
\n»12 MB Release Russian Twists (40\/20)<\/span>
\n»20 Lateral Hurdle Hops<\/h1>\n

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

3 Rounds at :45s each<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»1 – Wall Sit :45s
\n»2 – Bicycles :45s
\n»3 – Ab Mats : 45s<\/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 \u00bb20y Bear Crawl (3 Pushups every 5 Hands) \u00bb5 KB<\/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-3985","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3985","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=3985"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3985\/revisions"}],"predecessor-version":[{"id":3993,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3985\/revisions\/3993"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3985"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}