{"id":8389,"date":"2019-03-29T20:09:40","date_gmt":"2019-03-30T00:09:40","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8389"},"modified":"2019-03-30T06:06:47","modified_gmt":"2019-03-30T10:06:47","slug":"fund-sms-kb-3-30-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-3-30-19\/","title":{"rendered":"FUND\/SMS\/KB 3\/30\/19"},"content":{"rendered":"

FUNDAMENTALS<\/strong>
\nComplex Day!<\/strong><\/h1>\n

Deadlift, Hang Clean, Front Squat, Push press, Roll Out<\/em><\/h2>\n

\n5x of Each: SA Swing, SA Snatch, SA Push Press, SA Squat<\/em><\/h2>\n

–<\/h1>\n

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

Work Capacity Test<\/strong>
\nAMRAP 3min: 25y Shuttles with chest to floor upon direction change.
\nRest 1m
\nAMRAP 3min: 25y Shuttles with chest to floor upon direction change.
\nRest 1m
\nAMRAP 3min: 25y Shuttles with chest to floor upon direction change.<\/h1>\n
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross
\n<\/span>10 Scissor Presses
\n<\/span><\/span>10 Scissor Presses
\n<\/span><\/span>Bicycles
\n<\/span><\/span>Bicycles<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>10 Heavy KB Rows
\n<\/span><\/span>10 Heavy KB Rows
\n<\/span><\/span>OH Situps
\n<\/span><\/span>OH Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS (LL\/RR\/RL\/LR) \/ 10 Straight
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow<\/span>
\n<\/span>10 Scissor Presses
\n<\/span><\/span>10 Scissor Presses
\n<\/span><\/span>Russian Twists
\nRussian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Elbow
\n<\/span>10 Heavy KB Rows
\n<\/span><\/span>10 Heavy KB Rows
\n<\/span><\/span>Plank Reaches
\n<\/span><\/span>Plank Reaches<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>:45s KB Squats
\n<\/span><\/span>:45s KB Swings\/Deadlifts
\nSide Plank
\n<\/span><\/span>Side Plank<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS Complex Day! Deadlift, Hang Clean, Front Squat, Push press, Roll Out 5x of Each: SA Swing, SA Snatch, SA Push Press,<\/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-8389","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8389","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=8389"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8389\/revisions"}],"predecessor-version":[{"id":8394,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8389\/revisions\/8394"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8389"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}