{"id":4581,"date":"2018-10-31T21:28:28","date_gmt":"2018-11-01T01:28:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4581"},"modified":"2018-11-01T05:39:59","modified_gmt":"2018-11-01T09:39:59","slug":"thursday-11-1-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/thursday-11-1-18\/","title":{"rendered":"Thursday 11\/1\/18"},"content":{"rendered":"

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

10m AMRAP
\n<\/strong><\/em>»10 Dragonflys
\n»10 Double KB Swing
\n»1 Ladder In & Out with Overhead Power Jacks
\n»10 LR Reverse Russian Twists, weighted if possible<\/h1>\n

 <\/p>\n

See COTD<\/strong><\/h1>\n

 <\/p>\n

2-3 Rounds – 3×15<\/strong><\/em>
\nFOCUS: Rehab<\/em>
\n»Hammer Curls
\n»Band Pushdowns
\n»Facepulls
\n»Split Squats<\/h1>\n
\n
\n

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

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

R1: JAB\/CROSS\/BACK OFF<\/span> —– 8 KB DEADLIFT<\/span>
\nR2: JAB\/CROSS\/JAB<\/span> —– 8 KB DEADLIFT
\n<\/span>R3: RELEASE RUSSIAN TWIST  <\/span>—– 5-8 SA KB CLEAN & PRESS
\n<\/span>R4: JAB\/CROSS\/SLIP\/HOOK\/HOOK <\/span>—– 5-8 SA KB CLEAN & PRESS
\n<\/span>R5: JAB\/CROSS\/JAB\/SLIP\/HOOK <\/span>—– 5-8 KB POWER SWINGS
\n<\/span>R6: RELEASE RUSSIAN TWIST <\/span>—– 5-8 KB POWER SINGS
\n<\/span>R7: JAB\/GUT\/HOOK <\/span>—– 10 FEET HOOKED OH SITUP
\n<\/span>R8: FREE STYLE <\/span>—– 10 FEET HOOKED OH SITUP<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 10m AMRAP \u00bb10 Dragonflys \u00bb10 Double KB Swing \u00bb1 Ladder In & Out with Overhead Power Jacks \u00bb10 LR Reverse Russian<\/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-4581","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4581","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=4581"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4581\/revisions"}],"predecessor-version":[{"id":4594,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4581\/revisions\/4594"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4581"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}