{"id":9621,"date":"2019-06-10T08:17:06","date_gmt":"2019-06-10T12:17:06","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9621"},"modified":"2019-06-14T23:06:33","modified_gmt":"2019-06-15T03:06:33","slug":"burr-classes-6-10-to-6-16","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-6-10-to-6-16\/","title":{"rendered":"BURR CLASSES 6\/10 to 6\/16"},"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>
\n10 Ring Pullups
\n15 Depth Pushups (hands on two plates, chest to floor)
\n20 2KB\/DB Front Rack Lunges<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n3 on, 1 off, 3 on, 1 off<\/span>
\nSled Intervals, 30y<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n10min of:<\/span>
\n5 Box Jumps
\n3 (per direction and per leg) PB Bunny Hop and SL Hope Around Box
\n:30s Weighted Plank to Pushup<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n4 Rounds of <\/span>
\n8 DB Bench
\n3-5 Strict Pullups (use bands if necessary)
\n8 KB Swing and 5 KB Squat (same weight)<\/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>Bicycles<\/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>Leg Flutters & In and Outs<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>Ski 75s
\n<\/span><\/span>V Sit-ups<\/span><\/h1>\n
\n

FUNDAMENTALS
\n10 overhead lunges, 10 KB pushups, 2 tgu, 10 ring Pullups<\/em><\/h1>\n
\n

SATURDAY MORNING SWEAT<\/h1>\n

YOU GO I GO (1m rest between changes)
\n<\/u>
\n0-7
\n3 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_14082" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box Jump<\/a>
\n5 MB Slam<\/p>\n

8-15
\n8 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_88566" 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>
\n5 LR Scissor Rows<\/div>
<strong>In a high squat stance, perform KB rows. Always keep 1 KB on the ground and chest square to the floor.<\/strong><iframe id="_ytid_53907" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/fo3rZemIydM?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>\" >Scissor Rows<\/a> (Touch and go)<\/p>\n

16-22
\n8\/5 Bike
\n3 Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_21659" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpees<\/a><\/p>\n
\n

Unbreakable<\/h1>\n

OFF<\/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-9621","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9621","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=9621"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9621\/revisions"}],"predecessor-version":[{"id":9653,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9621\/revisions\/9653"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9621"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}