{"id":6405,"date":"2019-01-14T21:28:25","date_gmt":"2019-01-15T02:28:25","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6405"},"modified":"2019-01-14T21:28:25","modified_gmt":"2019-01-15T02:28:25","slug":"bc-kb-boxing-1-15-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-1-15-19\/","title":{"rendered":"BC \/ KB BOXING 1\/15\/19"},"content":{"rendered":"

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

CONE GAME
\nPenalty: 3 Burpees\n

—<\/p>\n

COTD<\/p>\n

—<\/p>\n

BURN AND STRENGTH<\/p>\n

IN A TEAM of 3 – you have :60s to do 1 then you rotate.
\n<\/p><\/strong>1: Bike 100 Cals (GOAL)
\n2: 10 Weighted Pushups
\n3: 5-10 Pullups or Ring Rows<\/h1>\n

<\/h1>\n
\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS
\nJAB\/CROSS\/LEAD HOOK
\n<\/span>8 KB SQUAT CLEAN
\n<\/span>TOE TOUCHES
\n:HOLLOW HOLD
\n<\/span>
\nRound 2<\/strong>
\nJAB BODY\/CROSS HEAD
\nJAB\/CROSS\/LEAD UPPERCUT\/CROSS
\n<\/span>8 KB LR SIDE SWINGS
\n<\/span>PLANK JACKS
\n:30S HOLLOW HOLD<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/REAR HOOK HEAD
\nJAB\/REAR UPPERCUT\/LEAD UPPERCUT
\n<\/span>8 KB SQUAT CLEANS
\n<\/span>AB MATS
\n:30S HOLLOW HOLD<\/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 SIDE SWINGS
\n<\/span>OH SITUP — :30S HOLLOW HOLD<\/span><\/h1>\n

 <\/p>\n

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

BOOTCAMP CONE GAME Penalty: 3 Burpees — COTD — BURN AND STRENGTH IN A TEAM of 3 – you have :60s to<\/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-6405","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6405","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=6405"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6405\/revisions"}],"predecessor-version":[{"id":6407,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6405\/revisions\/6407"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6405"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}