{"id":6521,"date":"2019-01-22T04:43:51","date_gmt":"2019-01-22T09:43:51","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6521"},"modified":"2019-01-22T04:43:51","modified_gmt":"2019-01-22T09:43:51","slug":"bc-kb-boxing-1-22-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-1-22-19\/","title":{"rendered":"BC \/ KB BOXING 1\/22\/19"},"content":{"rendered":"

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

Round 1<\/strong>
\nJAB\/CROSS
\nCROSS\/JAB\/LEAD HOOK
\n<\/span>12 KB SQUAT ROWS
\n<\/span>LR SIDE CRUCNHES
\n<\/span>
\nRound 2<\/strong>
\nJAB\/CROSS\/CROSS\/JAB
\nJAB\/CROSS\/LEAD ELBOW
\n<\/span>8 KB RDL
\n<\/span>HOLLOWHOLD
\n<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/REAR HOOK BODY
\nJAB\/CROSS\/HOOK\/HOOK
\n<\/span>12 KB SQUAT ROWS
\n<\/span>WEIGHTED SITUPS
\n<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nCROSS\/JAB\/HOOK\/JAB
\nJAB\/CROSS\/LEAD HOOK\/GUT
\n<\/span>12 KB RDL
\n<\/span>SIDE PLANK KNEE TUCKS
\n<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nJAB\/CROSS\/HOOK\/REAR ELBOW
\nFREESTYLE
\n<\/span>AMRAP1st min KB SWINGS
\n<\/span>BICYCLES
\n<\/span><\/h1>\n
\n
\n

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

5 Rounds
\n<\/strong>:30\/:30\/:30\/:30 Rest
\nJump Rope
\nWall Sit
\nKB Swing\n<\/h1>

–<\/p>\n

COTD<\/p>\n

–<\/p>\n

ST: 3m \/\/ C: TABATA<\/strong>
\n10 Weighted Situps
\n5 Eccentric Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_47776" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?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>\" >Pullups<\/a>
\n8 LR Backstep Lunges<\/p>\n

Toe Taps<\/div>

<strong>Drive your elbows and quickly tap your feet to the ball.<\/strong><iframe id="_ytid_81391" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/kwi78Lv4IhM?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>\" >Toe Taps<\/a>
\nHeisman Drill
\nJump Squats<\/div>
<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_16359" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?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>\" >Squats<\/a>\n<\/p>","protected":false},"excerpt":{"rendered":"

KETTLEBELL BOXING Round 1 JAB\/CROSS CROSS\/JAB\/LEAD HOOK 12 KB SQUAT ROWS LR SIDE CRUCNHES Round 2 JAB\/CROSS\/CROSS\/JAB JAB\/CROSS\/LEAD ELBOW 8 KB RDL<\/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-6521","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6521","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=6521"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6521\/revisions"}],"predecessor-version":[{"id":6522,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6521\/revisions\/6522"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6521"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}