{"id":4112,"date":"2018-10-03T21:42:12","date_gmt":"2018-10-04T01:42:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4112"},"modified":"2018-10-04T05:32:05","modified_gmt":"2018-10-04T09:32:05","slug":"tuesday-9-27-18-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-9-27-18-2-2\/","title":{"rendered":"Thursday 10\/4\/18"},"content":{"rendered":"

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

12m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»5×5 LR Hip Banded Lateral Step Outs, 5 Pushups at End.
\n»5 LR 90\/90 Tall Kneeling with MB
\n»FAIL Hanging Activations (Feet on Ground – Lift feet if possible to Hollow)
\n»15 Bent Over Band Rear Delt Flys into a forward and back position<\/h1>\n

5 Rounds<\/strong>
\n<\/strong>»5 Over the Shoulders (100\/60)
\n»7 Hip Banded Burpees (Purple\/Black)
\n»12 Goblet Squats (70\/44)
\n»15 Toes to Bar or 30 Knees to Elbows<\/h1>\n

RX = Scale to your skill level!<\/span>
\n101 = Hip Banded Burpee -> Burpee \/\/ T2B -> Floor Leg Raises
\nHalfway = Modify 1 skill OR 1 weight.<\/span>
\nPlus = Do as is with plus weights without modifying skills unless noted.<\/span><\/span><\/h1>\n

3 Rounds at :45s each<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»1 – ASS BIKE :5\/10 Cal
\n»2 – JUMP SQUAT 15
\n»3 – PLANK JACKS 30<\/h1>\n
\n
\n

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

4 1m Rounds \/\/ 8 Two-Minute Rounds<\/strong><\/em><\/h1>\n

WU1: JAB<\/span> —– HALOS<\/span>
\nWU2: JAB\/CROSS<\/span> —– HIP HALOS<\/span>
\nWU3: KNEES<\/span> —– SQUAT ROCKS<\/span>
\nWU4: HOOKS<\/span> —– NECK STRETCH<\/span>
\nR1: JAB\/CROSS\/GUT<\/span> —– 5-8 BOTTOM UP PRESS<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– 5-8 BOTTOM UP PRESS<\/span>
\nR3: 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 \u00bb5×5 LR Hip Banded Lateral Step Outs, 5 Pushups at<\/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-4112","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4112","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=4112"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4112\/revisions"}],"predecessor-version":[{"id":4119,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4112\/revisions\/4119"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4112"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}