{"id":5163,"date":"2018-12-14T23:43:47","date_gmt":"2018-12-15T04:43:47","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5163"},"modified":"2018-12-14T23:43:47","modified_gmt":"2018-12-15T04:43:47","slug":"saturday-12-15-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-12-15-18\/","title":{"rendered":"Saturday 12\/15\/18"},"content":{"rendered":"

SMS
\n<\/strong><\/span>6m AMRAPS
\n<\/b>P1 is doing Exercise A.
\nP2 is doing Exercise B.
\nP2 must continue doing Exercise B until P1 finishes and tags the partner.
\nRinse, Repeat.\n<\/h1>

1: A: 10 MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_17552" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cHxiY5APLQ8?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >MB Slams<\/a> \/\/ B: Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_44263" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Plank<\/a>\n<\/p>

2: A: 10-20 Ring Rows \/\/ B: Bike Calories<\/h1>\n

3: A: 5-10 Burpees \/\/ B: Wall Sit<\/h1>\n

4: A: 10-20 Pushups \/\/ B: KB Hold<\/h1>\n

 <\/p>\n

\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS — JAB\/CROSS\/HOOK
\n<\/span>5-8 KB SWINGS
\n<\/span>HOLLOW HOLD — RUSSIAN TWISTS
\n<\/span>
\nRound 2<\/strong>
\nJAB\/CROSS\/HOOK\/HOOK — JAB\/LOW HOOK
\n<\/span>5-8 KB DEADBUG & PRESS
\n<\/span>BIRD DOG — V-SITUPS<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/CROSS\/LOW HOOK\/HOOK — STRAIGHT PUNCHES
\n<\/span>5-8 KB POWER SWINGS
\n<\/span>SLOW MOUNTAIN CLIMBERS — SIDE PLANK<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/ELBOW — CONSTANT HOOKS
\n<\/span>5-8 KB CLEAN & PRESS
\n<\/span>GLUTE BRIDGE\/WINDMILLS<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nHH\/HH\/LH\/LH — FREESTYLE
\n<\/span>5-8 KB RENEGADE ROW
\n<\/span>ROTATING PLANK\/LEG FLUTTERS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS 6m AMRAPS P1 is doing Exercise A. P2 is doing Exercise B. P2 must continue doing Exercise B until P1 finishes<\/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-5163","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5163","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=5163"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5163\/revisions"}],"predecessor-version":[{"id":5164,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5163\/revisions\/5164"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5163"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}