{"id":4256,"date":"2018-10-11T04:39:33","date_gmt":"2018-10-11T08:39:33","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4256"},"modified":"2018-10-11T05:28:43","modified_gmt":"2018-10-11T09:28:43","slug":"tuesday-10-9-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-10-9-18-2\/","title":{"rendered":"Thursday 10\/11\/18"},"content":{"rendered":"

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

12m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»5x8s Extend Plank Holds
\n»10 Hanging Leg Raise\/Knee to Chest\/T2B
\n»10 Atomic Pushup
\n»5 L\/R Kneeling to Step Ups with MB<\/h1>\n

22m TOTAL Time Limit
\n4 Rounds<\/strong>
\n»25 DU OR 75 SU
\n»25 Ab Mats
\n»25 Wallball Squats<\/h1>\n

Rest 2m<\/h1>\n

1 Round for Time: (+ does 75 reps unpartitioned)
\n<\/strong>»50 DU OR 150 SU
\n»50 Ab Mats
\n»50 Wallball Squats<\/h1>\n

RX = Scale to your skill level!<\/span>
\n101 = Ropes ->  Jacks
\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<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»20 Mini Hurdle Lateral Leg Lifts
\n»15 Mini Hurdle Lateral Hops
\n»10 Mini Hurdle Lateral Burpees<\/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\/BACK OFF<\/span> —– 5-8 KB SQUAT<\/span>
\nR2: JAB\/CROSS\/JAB<\/span> —– 5-8 KB SQUAT<\/span>
\nR3: 10\/5 CALS ASS BIKE  <\/span>—– 5 KB SQUAT CLEAN
\n<\/span>R4: JAB\/CROSS\/ELBOW\/HOOK <\/span>—– 5 KB SQUAT CLEAN
\n<\/span>R5: JAB\/CROSS\/KNEE\/ELBOW <\/span>—– 5-8 KB SCISSOR PRESS
\n<\/span>R6: 10\/5 CALS ASS BIKE <\/span>—– 5-8 KB SCISSOR PRESS
\n<\/span>R7: JAB\/2x HOOK SAME SIDE <\/span>—– 10 MB  SLAMS
\n<\/span>R8: FREE STYLE <\/span>—– 10 MB SLAMS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 12m AMRAP FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb5x8s Extend Plank Holds \u00bb10 Hanging Leg Raise\/Knee to Chest\/T2B<\/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-4256","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4256","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=4256"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4256\/revisions"}],"predecessor-version":[{"id":4261,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4256\/revisions\/4261"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4256"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}