{"id":9277,"date":"2019-05-13T11:35:12","date_gmt":"2019-05-13T15:35:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9277"},"modified":"2019-05-19T09:19:31","modified_gmt":"2019-05-19T13:19:31","slug":"burr-classes-5-13-to-5-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-5-13-to-5-19\/","title":{"rendered":"BURR CLASSES 5\/13 TO 5\/19"},"content":{"rendered":"

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

All Classes will do the COTD – then based on the week\/workouts, 1-2 of the options below will be added onto the end of the workout, at the Coaches Digression.<\/em><\/h1>\n

COTD, AKA WORK CAPACITY <\/strong>(THE ABILITY TO PERFORM AS MUCH WORK AS POSSIBLE OVER A SPECIFIC PERIOD OF TIME)<\/h1>\n

THEN 1-2X OF (COACH PICKS)<\/em><\/h1>\n

STAMINA<\/strong> (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)
\n4 Rounds or 20m of<\/span>
\n100y Farmer Carry
\n20 Step Ups
\n15 DB\/KB Push Presses<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n10min of: <\/span>
\nShuttle Runs: :40s Moderate Pace, :20s Intense Pace<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n12min of:<\/span>
\nLadder Icky Shuffle
\nCone Weave
\nBox Hop Overs<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n5 Rounds of <\/span>
\n5x Bottom Out Goblet Squats
\n8x Same Side Knee Support DB Rows<\/h1>\n

 <\/p>\n

\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>30 Swings, 10 Squats<\/span><\/span>
\n<\/span><\/span>Russian Twists<\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross\/Elbow \/\/ Jab\/Cross\/Body Hook
\n<\/span>30 Pushups, 30 Jump Squats<\/span><\/span>
\n<\/span><\/span>Plank Up Downs<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS (LL\/RR\/RL\/LR) \/ 10 Guts
\n<\/span>Jab\/Gut \/\/ Jab\/Gut\/Hook \/\/ Jab\/Gut\/Hook\/Elbow
\n<\/span>30 Swings, 10 Squats
\n<\/span><\/span>Side Plank<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Hook \/\/ Jab\/Gut\/Gut
\n<\/span>30 Pushups, 30 Jump Squats
\nAlt Leg Raise with Toe Touch<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>20 Burpees
\n<\/span><\/span>Weighted Situps<\/span><\/h1>\n
\n

FUNDAMENTALS
\nFOCUS: Gymnastics<\/em><\/h1>\n

 <\/p>\n

Handstand Walk Work
\nRing Pullups \/ Ring Kips \/ Ring MU
\nToes to Bar \/ Progressions
\nPistol Squats \/ Progressions<\/h1>\n
\n

SATURDAY MORNING SWEAT
\nGroup of 4 – You move off the bike.
\n20\/15 Ass Bike Cals
\nFarmer Carry
\nRest
\nFront Rest<\/h1>\n
\n

Unbreakable<\/h1>\n

WORK CAPACITY <\/strong>(THE ABILITY TO PERFORM AS MUCH WORK AS POSSIBLE OVER A SPECIFIC PERIOD OF TIME)
\nCOTD<\/span><\/h1>\n

STAMINA<\/strong> (PERFORMING AT A SUB-MAXIMAL EFFORT BUT FOR A LONGER DURATION)
\nAMRAP 16 or 20 Rounds<\/span>
\n5 Pullups
\n10 Pushups
\n15 Squats<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n10min<\/span>
\nFartlek Row (:40\/:20)<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n10min<\/span>
\nCone (Color) Reaction Square Drill<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n10m AMRAP<\/span>
\n8 KB Swing
\n20y Heavy Sled Push
\n10 LR DB Renegade Row<\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP All Classes will do the COTD – then based on the week\/workouts, 1-2 of the options below will be added onto<\/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-9277","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9277","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=9277"}],"version-history":[{"count":9,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9277\/revisions"}],"predecessor-version":[{"id":9457,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9277\/revisions\/9457"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9277"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}