{"id":6212,"date":"2019-01-07T21:55:21","date_gmt":"2019-01-08T02:55:21","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6212"},"modified":"2019-01-08T05:11:57","modified_gmt":"2019-01-08T10:11:57","slug":"bc-kb-boxing-1-8-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-1-8-19\/","title":{"rendered":"BC \/ KB BOXING 1\/8\/19"},"content":{"rendered":"

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

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

—<\/strong><\/h1>\n

Based on Skill Level – Run 1 Mile, 3\/4 or 1\/2 Mile – 10m CAP<\/strong>
\n1 Mile = 6 Laps around field
\n3\/4 Mile = 4.5 Laps around field
\n1\/2 Mile = 3 Laps around field<\/h1>\n

—<\/strong><\/h1>\n

With a Partner, AMRAP4
\n<\/strong>1: 40y Sandbag Carry
\n<\/strong>2: 8 Box Jumps
\n<\/strong>3: 10 MB Situp Throws<\/h1>\n
\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS
\nJAB\/CROSS\/LEAD HOOK
\n<\/span>8 KB SQUATS
\n<\/span>RUSSIAN TWISTS
\n:30S ME PLANK
\n<\/span>
\nRound 2<\/strong>
\nJAB BODY\/CROSS HEAD
\nJAB\/CROSS\/LEAD UPPERCUT\/CROSS
\n<\/span>8 KB DOUBLE PRESS
\n<\/span>TOE TOUCHES
\n:30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/REAR HOOK HEAD
\nJAB\/REAR UPPERCUT\/LEAD UPPERCUT
\n<\/span>8 KB SQUATS
\n<\/span>MOUNTAIN CLIMBERS ACROSS BODY
\n:30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nCROSS BODY\/LEAD HOOK HEAD
\nLEAD HOOK BODY\/LEAD HOOK HEAD\/LEAD UPPERCUT
\n<\/span>8 KB DOUBLE PRESS
\n<\/span>WEIGHTED SITUP — :30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nLEAD HOOK HEAD\/LEAD HOOK BODY
\nFREESTYLE
\n<\/span>AMRAP1st min PUSHUPS
\n<\/span>HOLLOW HOLD — :30S ME PLANK<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP COTD — Based on Skill Level – Run 1 Mile, 3\/4 or 1\/2 Mile – 10m CAP 1 Mile = 6<\/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-6212","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6212","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=6212"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6212\/revisions"}],"predecessor-version":[{"id":6214,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6212\/revisions\/6214"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6212"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}