{"id":6955,"date":"2019-02-19T04:45:29","date_gmt":"2019-02-19T09:45:29","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6955"},"modified":"2019-02-19T07:06:13","modified_gmt":"2019-02-19T12:06:13","slug":"bc-kb-boxing-2-19-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-2-19-19\/","title":{"rendered":"BC\/KB BOXING 2\/19\/19"},"content":{"rendered":"

BC
\n<\/strong><\/span>5 Rounds (8m)
\n1: 5 LR 1KB Split Squat
\n2: 5-8Ring Pullups or Rows<\/h1>\n

COTD<\/h2>\n

AMRAP Remaining
\n:30s 10 MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_87634" 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>
\n:30sBox Jumps<\/p>\n

:30s WB Lateral Pass
\n:30s PB Lateral Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_45696" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpee<\/a><\/p>\n

Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_34334" 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> Hold Finisher
\nIf you drop:
\n>1m 15 Cal
\n>2m 12 Cal
\n>3m 10 Cal<\/p>\n
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n15 KB SWING, 15 SITUPS<\/span>
\nJab \/\/ Jab\/Cross
\n<\/span>15 KB SWING, 15 SITUPS<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>8LR KB PRESS, 20 TOE TOUCHES
\n<\/span><\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>8LR KB PRESS, 20 TOE TOUCHES<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: HOOKS
\n<\/span>15 KB SWING, 15 SITUPS
\n<\/span><\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Hook\\
\n<\/span>15 KB SWING, 15 SITUPS<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: JAB\/CROSS\/KNEE
\n<\/span>8LR KB PRESS, 20 TOE TOUCHES
\n<\/span><\/span>Jab\/Front Elbow \/\/ Jab\/Cross\/Rear Elbow
\n<\/span>8LR KB PRESS, 20 TOE TOUCHES<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>8LR KB PRESS, 15 KB SWING
\n<\/span><\/span>FREESTYLE
\n<\/span>8LR KB PRESS, 15 KB SWING<\/span><\/span><\/h1>\n

 <\/p>\n

<\/h1>\n

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

BC 5 Rounds (8m) 1: 5 LR 1KB Split Squat 2: 5-8Ring Pullups or Rows COTD AMRAP Remaining :30s 10 MB Slams<\/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-6955","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6955","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=6955"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6955\/revisions"}],"predecessor-version":[{"id":6959,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6955\/revisions\/6959"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6955"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}