{"id":4612,"date":"2018-11-02T21:04:53","date_gmt":"2018-11-03T01:04:53","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4612"},"modified":"2018-11-03T08:06:52","modified_gmt":"2018-11-03T12:06:52","slug":"saturday-11-3-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-11-3-18\/","title":{"rendered":"Saturday 11\/3\/18"},"content":{"rendered":"

SMS\/1 Year Workout<\/strong><\/span><\/h1>\n

With a team of 4-6 people, complete each series before the next. 30m Time limit – Good Luck and thank you for coming out! Roll a Dice to determine you start. Roll again to find out where you go next… continue for all 6 or 30m!<\/i><\/h1>\n

1: 50 KB Swings
\n2: 3 Rounds: 5 Pullups, 10 Pushups, 15 Squats
\n3: 100y Run Repeats: Each person takes turns running – you must run 2 100y sprints
\n4: 3 Rounds: 10 MB Slams & 20 Toe Taps
\n5: 3 Rounds: 10 1 DB Front Rack Walking Lunges, 5 L\/R DB SA Push Press
\n6: 3 Rounds: 10 Wallballs, 15 Ab Mats<\/h1>\n

<\/h1>\n
\n
\n

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

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

R1: JAB\/CROSS\/JAB\/CROSS<\/span> —– 5-8 KB SWING <\/span>—– SITUPS<\/span>
\nR2: JAB\/CROSS\/GUT<\/span> —– 5-8 KB SWING <\/span>—– LEG LIFTS
\n<\/span>R3: CONSTANT HOOKS  <\/span>—– 5-8 KB SA PUSH PRESS <\/span>—– RUSSIAN TWISTS
\n<\/span>R4: JAB\/CROSS\/HOOK\/HOOK <\/span>—– 5-8 KB SA PUSH PRESS <\/span>—– PLANK
\n<\/span>R5: JAB\/JAB\/GUT <\/span>—– 5-8 KB POWER SWINGS <\/span>—– SITUPS
\n<\/span>R6: CONSTANT JABS <\/span>—– 5-8 KB POWER SWINGS <\/span>—– LEG LIFTS
\n<\/span>R7: JAB\/CROSS\/JAB\/GUT\/HOOK <\/span>—– 10-15 PUSHUPS <\/span>—– RUSSIAN TWISTS
\n<\/span>R8: FREE STYLE <\/span>—– 10-15 PUSHUPS <\/span>—– PLANK<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS\/1 Year Workout With a team of 4-6 people, complete each series before the next. 30m Time limit – Good Luck and<\/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-4612","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4612","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=4612"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4612\/revisions"}],"predecessor-version":[{"id":4616,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4612\/revisions\/4616"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4612"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}