{"id":8549,"date":"2019-04-12T21:12:26","date_gmt":"2019-04-13T01:12:26","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8549"},"modified":"2019-04-13T07:55:26","modified_gmt":"2019-04-13T11:55:26","slug":"sms-bc-kb-4-13-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sms-bc-kb-4-13-19\/","title":{"rendered":"SMS\/BC\/KB 4\/13\/19"},"content":{"rendered":"

FUNDAMENTALS
\n<\/b>STRONGMAN STYLE<\/em><\/h1>\n

 <\/p>\n

10y Yoke Carry
\n5x Sandbag Loads
\n10y Sled Push
\n3x LR SA KB Push Press
\n<\/b>20y Hand Over Hand Rope Pull<\/strong><\/h1>\n
\n

SMS<\/b><\/h1>\n

DICE with a Partner
\n<\/strong>1: 300y Run
\n2: 3-10 Ring Pullups or Rows
\n3: 8 Burpee Chest Pass to Each Other
\n4: 10 Box Jump
\n5: 10 Back to Back Overhead Situps
\n6: :45s Plank<\/em><\/h2>\n
\n

<\/h1>\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>10 KB Swings
\n<\/span><\/span>10 KB Swings
\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 [1 KB Clean and 2x Press]\n<\/span><\/span>5 [1 KB Clean and 2x Press]\n<\/span><\/span>Weighted Situps
\n<\/span><\/span>Weighted 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 KB Swings
\n<\/span><\/span>10 KB Swings
\n<\/span><\/span>Windmills
\nWindmills<\/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>5 [1 KB Clean and 2x Press]\n<\/span><\/span>5 [1 KB Clean and 2x Press]\n<\/span><\/span>Leg Raises
\nLeg Raises<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>:60s KB TGU OR Overhead Situps
\n<\/span><\/span>:60s [5 Pushups, 10 Squats]\nPlank ATW
\n<\/span><\/span>Plank ATW<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS STRONGMAN STYLE   10y Yoke Carry 5x Sandbag Loads 10y Sled Push 3x LR SA KB Push Press 20y Hand Over<\/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-8549","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8549","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=8549"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8549\/revisions"}],"predecessor-version":[{"id":8568,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8549\/revisions\/8568"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8549"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}