{"id":9567,"date":"2019-06-03T12:36:31","date_gmt":"2019-06-03T16:36:31","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9567"},"modified":"2019-06-09T10:36:50","modified_gmt":"2019-06-09T14:36:50","slug":"burr-classes-6-3-to-6-9","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-6-3-to-6-9\/","title":{"rendered":"BURR CLASSES 6\/3 TO 6\/9"},"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>
\n12 Suitcase Rows
\n40y Bear Crawl (SLOW)
\n10 MB Front Rack Squat<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n5 Sets<\/span>
\n1min Hard Row or Ski
\n:15s Transition
\n1min Easy Bike
\n:15s Transition<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n10min of:<\/span>
\nPenalty Box Drills<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n4 Rounds of <\/span>
\n8x Eccentric Pushups
\n8x 2 DB\/KB Squat
\n15x Band Lat Pulldown<\/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 7 KB Swings<\/span><\/span>
\n<\/span><\/span>Bicycle Overreaches<\/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 8 Alt KB Scissor Rows<\/span><\/span>
\n<\/span><\/span>Plank Arm 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 7 KB Swings
\n<\/span><\/span>Situp with Twists<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Jab\/Hook\/Hook
\n<\/span>3 Sets of 8 Alt KB Scissor Rows
\n<\/span><\/span>Hollow to Superman<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>7 Shuttle Runs
\n<\/span><\/span>V Sit-ups<\/span><\/h1>\n
\n

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

SATURDAY MORNING SWEAT
\nWith a Partner<\/u><\/h1>\n

AMRAP<\/p>\n

<\/u>30 Sledges
\n60y MB OH Toss
\n60 Pushups<\/h1>\n

then together<\/p>\n

10 Tire Flips<\/div>

<strong>Grasping the bottom of the tire, drive your hips forward and end in an extended position (like a landmine squat). Arms are straight and just holding the tire. Drive one knee into the tire, then start to push with your arms.<\/strong><iframe id="_ytid_28384" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/qNSeP-CZl-o?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>\" >Tire Flips<\/a> (Big Tires Only, Can double team it)<\/p>\n
\n

Unbreakable<\/h1>\n

Sat or Sun COTD, then rest 10min<\/h1>\n

3 Rounds
\n30 Pushups
\n30 Ring Rows
\n200y MB Squat to Thrust Toss
\n200y Heavy Sled Push<\/h1>\n

1 Mile Run
\nOR
\nRow\/Ski 2500m<\/h1>\n

With a Partner
\n800y Stability Bamboo Walk
\nWhenever you transition, 25 KB Swings Each<\/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-9567","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9567","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=9567"}],"version-history":[{"count":10,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9567\/revisions"}],"predecessor-version":[{"id":9609,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9567\/revisions\/9609"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9567"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}