{"id":9793,"date":"2019-06-24T18:44:07","date_gmt":"2019-06-24T22:44:07","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9793"},"modified":"2019-06-29T08:03:18","modified_gmt":"2019-06-29T12:03:18","slug":"burr-classes-6-24-to-6-30","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/burr-classes-6-24-to-6-30\/","title":{"rendered":"BURR CLASSES 6\/24 to 6\/30"},"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 Power Rows
\n15 Weighted Pushups
\n3x (5 Swings, 3 Squats)<\/h1>\n

DURABILITY<\/strong> (SIMPLE WORK FOR INTERVALS OF HIGH INTENSITY AND MODERATE INTENSITY)
\n9 Rounds of
\n<\/span>:30s Bike
\n:10s Rotate
\n:30s Plank
\n:30s Rotate<\/h1>\n

ATHLETICISM<\/strong> (THE ABILITY TO MOVE YOUR BODY FUNCTIONALLY)
\n7-10min of:<\/span>
\n20 Toe Taps
\n3 LR SL Split Squat
\n3 LR Lateral Bounds<\/h1>\n

STRENGTH<\/strong> (INCREASING OVERALL STRENGTH)
\n4 Rounds of <\/span>
\n5 SA DB Bench
\n3-5 Solid Ring Pullups
\n5-8 2KB Squats<\/h1>\n
\n

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

Round 1<\/strong>
\nS: QUALITY JAB CROSS
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>3 Sets of 6 Rows<\/span><\/span>
\n<\/span><\/span>Plank Rotations<\/span><\/h1>\n

Round 2<\/strong>
\nS: QUALITY ELBOWS & KNEES
\n<\/span>Jab \/\/Jab\/Cross\/Elbow \/\/ Jab\/Cross\/Body Hook
\n<\/span>2x Down\/Back Farmer Carry<\/span><\/span>
\n<\/span><\/span>Hollow Knee Tucks<\/span><\/h1>\n

Round 3<\/strong>
\nS: 8 Quality Hooks \/ 10 SPEED JAB\/CROSS
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Jab\/Hook\/Hook
\n<\/span>3 Sets of 6 Rows
\n<\/span><\/span>Side Hip Thrusts<\/span><\/h1>\n

Round 4<\/strong>
\nQUALITY GUTS
\n<\/span>Jab\/Gut \/\/ Jab\/Gut\/Hook \/\/ Jab\/Gut\/Hook\/Elbow<\/span>
\n<\/span>2x Down\/Back Farmer Carry
\n<\/span><\/span>DB Suitcase Hold<\/span><\/span><\/span><\/h1>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>8 Shuttles
\n<\/span><\/span>Russian Twist<\/span><\/h1>\n
\n

FUNDAMENTALS – 8m for each movement – break down and practice.
\nTGU
\nCleans
\nSnatches<\/em><\/h1>\n
\n

SATURDAY MORNING SWEAT<\/h1>\n

YOU GO I GO (1m rest between changes)
\n<\/u>
\n0-7
\n5 MB Slams
\n3 Burpee over the Shoulders<\/h1>\n

8-15
\nP1: Row 10\/8 Cal
\nP2: Plank Hold<\/h1>\n

16-22
\n30y  Sprint<\/h1>\n
\n

Unbreakable<\/h1>\n

COTD<\/h1>\n

Rest 5min<\/p>\n

—<\/p>\n

You have 10min to get as far as possible.<\/p>\n

15 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_55551" 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>
\n15 Situps
\nRun 300m
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_55551" 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>
\n15 Situps
\nRow 300m
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_55551" 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>
\n15 Situps
\nSki 300m<\/p>\n

Rest 3min<\/p>\n

Repeat<\/p>\n

Rest 3min<\/p>\n

Repeat<\/p>\n

—<\/p>\n

3 Rounds
\n*Every 5min stop and burn 15\/11c Bike
\n20 KB Swings
\n20 BW Jumping Lunges
\n5x of Down Monkey Bars
\n20 Weighted Situps<\/p>\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-9793","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9793","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=9793"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9793\/revisions"}],"predecessor-version":[{"id":9852,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9793\/revisions\/9852"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9793"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}