{"id":7147,"date":"2019-02-22T15:08:34","date_gmt":"2019-02-22T20:08:34","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7147"},"modified":"2019-02-22T15:08:34","modified_gmt":"2019-02-22T20:08:34","slug":"fund-kb-sms-2-23-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-kb-sms-2-23-19\/","title":{"rendered":"FUND\/KB\/SMS 2\/23\/19"},"content":{"rendered":"

FUNDAMENTALS
\n<\/strong><\/span>1 – 5-8 LR 1KB Front Rack Lunge
\n2 – 3-5 HSPU or Pike
\n3 – 40y Slow Farmer Carry
\n4 – 3-10 Rope Pullups<\/h1>\n
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n5 LR Heavy 1KB Clean
\nSitups<\/span><\/span>
\nJab \/\/ Jab\/Cross
\n<\/span>5 LR Heavy 1KB Clean
\nSitups<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>5 LR 1 Kneeling 1KB Press
\nLeg Flutters<\/span>
\n<\/span><\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>5 LR 1 Kneeling 1KB Press
\nLeg Flutters<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: HOOKS
\n<\/span>5 LR Heavy 1KB Clean
\n<\/span><\/span>Glute Bridge Windmills<\/span>
\n<\/span><\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Hook
\n<\/span>5 LR Heavy 1KB Clean
\n<\/span><\/span>Glute Bridge Windmills<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: JAB\/CROSS\/HOOK\/ELBOW
\n<\/span>5 LR 1 Kneeling 1KB Press
\n<\/span><\/span>Across Body Mtn Climbers<\/span>
\n<\/span><\/span>Jab\/Elbow \/\/ Jab\/Cross\/Elbow
\n<\/span>5 LR 1 Kneeling 1KB Press
\n<\/span><\/span>Across Body Mtn Climbers<\/span><\/h1>\n

 <\/p>\n

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

SMS
\n<\/strong>DECK OF CARDS\n<\/h1>

GROUP 1<\/strong>
\nHEARTS – Clap Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_79073" 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>\" >Pushup<\/a>
\nSPADES – Ass Bike Cals
\nDIAMONDS – Box Jumps<\/div>
<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_77502" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box Jumps<\/a>
\nCLUBS – MB Slams<\/div>
<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_69286" 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<\/p>

GROUP 2<\/strong>
\nHEARTS – Ass Bike Cals
\nSPADES – Clap Pushup
\nDIAMONDS – MB Slams
\nCLUBS – Box Jumps<\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS 1 – 5-8 LR 1KB Front Rack Lunge 2 – 3-5 HSPU or Pike 3 – 40y Slow Farmer Carry 4<\/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-7147","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7147","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=7147"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7147\/revisions"}],"predecessor-version":[{"id":7148,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7147\/revisions\/7148"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7147"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}