{"id":9514,"date":"2019-05-28T05:19:50","date_gmt":"2019-05-28T09:19:50","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9514"},"modified":"2019-06-01T07:54:47","modified_gmt":"2019-06-01T11:54:47","slug":"burr-classes-5-27-to-6-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-5-27-to-6-2\/","title":{"rendered":"BURR CLASSES 5\/27 TO 6\/2"},"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>
\n15 LR DB Row
\n50y LR Suitcase and OH Carry
\n10 LR Cauldron<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n3 Rounds<\/span>
\n3m Rotations, 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 Bench Press
\n8x KB RDL
\n12x Ring 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>3 Sets of 8 Moderate Scissor Rows<\/span><\/span>
\n<\/span><\/span>Paused Bicycles<\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross\/Cross \/\/ Jab\/Cross\/Body Hook
\n<\/span>3 Sets of 6 Moderate Scissor Presses<\/span><\/span>
\n<\/span><\/span>Plank Reaches<\/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 8 Moderate Scissor Rows
\n<\/span><\/span>Band Rotations<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Jab \/\/ Jab\/Gut\/Hook\/Hook
\n<\/span>3 Sets of 6 Moderate Scissor Presses
\n<\/span><\/span>Russian Twists<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>Ski
\n<\/span><\/span>Weighted Overhead Situps<\/span><\/h1>\n
\n

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

SATURDAY MORNING SWEAT
\nYOU GO I GO
\n0-6min<\/span>
\n6 Step Ups
\n5 MB Slams\n<\/h1>

7-13min<\/span>
\n7\/4 Bike
\n7 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_84633" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >Pushups<\/a><\/p>\n

14-20min<\/span>
\n6 Alt KB Swings
\n8 Jump Squats<\/div>

<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_54080" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?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>\" >Squats<\/a>\n<\/p>
\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-9514","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9514","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=9514"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9514\/revisions"}],"predecessor-version":[{"id":9558,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9514\/revisions\/9558"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9514"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}