{"id":7061,"date":"2019-02-21T04:41:39","date_gmt":"2019-02-21T09:41:39","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7061"},"modified":"2019-02-21T09:56:27","modified_gmt":"2019-02-21T14:56:27","slug":"bc-kb-boxing-2-21-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-2-21-19\/","title":{"rendered":"BC\/KB BOXING\/SMASH 2\/21\/19"},"content":{"rendered":"

BC
\n<\/strong><\/span>5 Rounds (8m)
\n1: 5 LR 1 DB Bench
\n2: 10 Suitcase Paused Rows<\/h1>\n

COTD<\/h2>\n

AMRAP 10<\/strong>
\n10 2KB Clean
\n60\/20 Jump Rope
\n1 TGU<\/h2>\n

Cooldown Circuit
\n<\/strong>:20-30s Rack Archer Stretch
\n5 LR WGS Bear Crawl
\n5 LR Cosak Lunge<\/p>\n

\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n20 KB Squat, 20 Russian Twists<\/span>
\nJab \/\/ Jab\/Cross
\n<\/span>20 KB Squats, 20 Russian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>15 2KB Press, 15 Hanging Leg Raises
\n<\/span><\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>15 2KB Press, 15 Hanging Leg Raises<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: HOOKS
\n<\/span>20 KB Squats, 20 Russian Twists
\n<\/span><\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Hook
\n<\/span>20 KB Squats, 20 Russian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: JAB\/CROSS\/KNEE
\n<\/span>15 2KB Press, 15 Hanging Leg Raise
\n<\/span><\/span>Jab\/Elbow \/\/ Jab\/Cross\/Elbow
\n<\/span>15 2KB Press, 15 Hanging Leg Raises<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>1M Swings
\n<\/span><\/span>FREESTYLE
\n<\/span>1M Swings<\/span><\/span><\/h1>\n
\n

SMASH\n

<\/p><\/strong>15m Time Limit
\nA: 10 Rounds<\/strong>
\nRotations (90 Jacks\/60 SU\/20 DU
\n5 Burpees\n<\/h1>

B: With remaining time:
\n<\/strong>AMRAP Ring MU\/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_78770" 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> Pullup<\/div>
<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_78882" 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>\" >Pullup<\/a>\n<\/p>","protected":false},"excerpt":{"rendered":"

BC 5 Rounds (8m) 1: 5 LR 1 DB Bench 2: 10 Suitcase Paused Rows COTD AMRAP 10 10 2KB Clean 60\/20<\/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-7061","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7061","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=7061"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7061\/revisions"}],"predecessor-version":[{"id":7085,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7061\/revisions\/7085"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7061"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}