{"id":7887,"date":"2019-03-08T22:07:20","date_gmt":"2019-03-09T03:07:20","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7887"},"modified":"2019-03-08T22:07:20","modified_gmt":"2019-03-09T03:07:20","slug":"sms-kb-3-2-19-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sms-kb-3-2-19-2\/","title":{"rendered":"FUND\/SMS\/KB 3\/9\/19"},"content":{"rendered":"

FUNDAMENTALS
\n<\/strong><\/span>5x Ring Skin The Cat (Hold 3-5s)
\n3x LR Cosak Lunge
\n5x LR DB Pull Througs
\n5x LR Mace Shoulder Rocks
\n20y Dragon Crawl\n<\/h1>

Conditioning\n<\/p>

\n

\nSMS<\/strong><\/span><\/h1>\n

With a Group of 3
\n<\/i>Goal is to: Row 4000m
\nP1 will Row. P2 will determine the transition. P3 will hold.<\/em>\n<\/h1>

P1: Rows
\nP2: 3x [1 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_94737" 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>, 5 WB Chest Pass, 30 Starjacks<\/div>
<strong>Jump in the air, bring feet apart and arms together overhead and land with feet together and arms by yourside.<\/strong><iframe id="_ytid_79933" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/K1Lck1EVPVk?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>\" >Starjacks<\/a>]\nP3: Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38419" 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> (Weighted if Possible)\n<\/p>

<\/h1>\n
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross
\n<\/span>10 KB Squats
\n<\/span><\/span>10 KB Squats
\n<\/span><\/span>Alt Toe Touches
\n<\/span><\/span>Alt Toe Touches<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>5 LR KB Clean
\n<\/span><\/span>5 LR KB Clean
\nSitups
\n<\/span><\/span>Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow<\/span>
\n<\/span>10 KB Squat
\n<\/span><\/span>10 KB Squat
\n<\/span><\/span>Plank up downs
\nPlank up downs<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/GUT\/HOOK\/HOOK
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Elbow
\n<\/span>5 LR KB Clean
\n<\/span><\/span>5 LR KB Clean
\nBody Saws
\n<\/span><\/span>Body Saws<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>1m KB Swings
\n<\/span><\/span>REST
\nSide Plank
\n<\/span><\/span>Side Plank<\/span><\/span><\/h1>\n

 <\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS 5x Ring Skin The Cat (Hold 3-5s) 3x LR Cosak Lunge 5x LR DB Pull Througs 5x LR Mace Shoulder Rocks<\/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-7887","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7887","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=7887"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7887\/revisions"}],"predecessor-version":[{"id":7894,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7887\/revisions\/7894"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7887"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}