{"id":9483,"date":"2019-05-20T10:12:33","date_gmt":"2019-05-20T14:12:33","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9483"},"modified":"2019-05-25T07:08:28","modified_gmt":"2019-05-25T11:08:28","slug":"burr-classes-5-20-to-5-26","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-5-20-to-5-26\/","title":{"rendered":"BURR CLASSES 5\/20 TO 5\/26"},"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>
\n5 Hand over Hand Standing Pull
\n20 MB Squats
\n15 2DB\/KB Clean<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n3 Rounds<\/span>
\n3m Step Ups, 1m Rest<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n12min of:<\/span>
\n5x Heisman Drill
\n5x Box Jumps
\n3x L\/R Windmill Slams<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n4 Rounds of <\/span>
\n8x DB Floor Press
\n8 LRx SLDL
\n12x DB Suitcase Row<\/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>3 Sets of 6 Heavy Scissor Presses<\/span><\/span>
\n<\/span><\/span>Across Body Mountain Climbers<\/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>3 Sets of 6 QUALITY KB Swings<\/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>3 Sets of 6 Heavy Scissor Presses
\n<\/span><\/span>Side Plank Hip Thrusts<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Hook \/\/ Jab\/Gut\/Gut
\n<\/span>3 Sets of 6 QUALITY KB Swings
\n<\/span><\/span>Hollow Hold<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>200 Rotations
\n<\/span><\/span>Weighted Situps<\/span><\/h1>\n
\n

FUNDAMENTALS
\nTBA<\/em><\/h1>\n
\n

SATURDAY MORNING SWEAT
\nTBA<\/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)<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)<\/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-9483","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9483","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=9483"}],"version-history":[{"count":8,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9483\/revisions"}],"predecessor-version":[{"id":9513,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9483\/revisions\/9513"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9483"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}