{"id":6790,"date":"2019-02-08T20:53:51","date_gmt":"2019-02-09T01:53:51","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6790"},"modified":"2019-02-08T21:01:40","modified_gmt":"2019-02-09T02:01:40","slug":"sms-kb-boxing-2-9-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sms-kb-boxing-2-9-19\/","title":{"rendered":"FUN\/ SMS \/ KB BOXING 2\/9\/19"},"content":{"rendered":"

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\nJAB\/CROSS\/JAB\/REAR HOOK
\n<\/span>6 Row, 6 Clean
\n<\/span>OH Situp<\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: JAB\/JAB\/GUT\/GUT
\nJAB\/CROSS\/LEAD ELBOW\/GUT
\n<\/span>12 KB Deadlift
\n<\/span>WB Press w\/ Leg Flutters
\n<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: BODY HOOKS
\nJAB\/CROSS\/HOOK\/ELBOW
\n<\/span>6 Row, 6 Clean
\n<\/span>Russian Twists<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: 5 JAB, 5 CROSS, 5 HOOK
\nHOOK\/UPPER\/HOOK
\n<\/span>12 KB Deadlift
\n<\/span>WB Feet Stabalized Mtn Climber
\n<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\nFREESTYLE
\n<\/span>AMRAP2m Bike
\n<\/span>Toe Touches
\n<\/span><\/h1>\n
\n
\n

SMS<\/strong><\/h1>\n

Cardio\/Strength! <\/strong>
\n3\/4 Rounds! 3 Per Station. Cardio is Constant. Reps\/Sets for Strength.<\/em><\/strong>
\n1: Row
\n2: KB Squats
\n3: Bike
\n4: KB Swings
\n5: Ski
\n6: Pullups<\/h1>\n

7: Jump Rope
\n8: Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_42061" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >Pushups<\/a><\/p>\n
\n

Fundamentals\n

<\/p><\/strong>PSOAS Series<\/span>
\nHalf Kneeling Psoas Iso
\nSL KB Stork
\nKB Dynamic FFE Split Squat\n<\/h1>

5×5 Goblet Squats<\/a><\/p>\n

Re-Condition\n<\/p>","protected":false},"excerpt":{"rendered":"

KETTLEBELL BOXING Round 1 S: STRAIGHT PUNCHES JAB\/CROSS\/JAB\/REAR HOOK 6 Row, 6 Clean OH Situp   Round 2 S: JAB\/JAB\/GUT\/GUT JAB\/CROSS\/LEAD ELBOW\/GUT<\/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-6790","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6790","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=6790"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6790\/revisions"}],"predecessor-version":[{"id":6793,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6790\/revisions\/6793"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6790"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}