{"id":10440,"date":"2019-07-04T06:15:16","date_gmt":"2019-07-04T10:15:16","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=10440"},"modified":"2019-07-04T06:46:32","modified_gmt":"2019-07-04T10:46:32","slug":"cotd-7-4-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-7-4-19-c009\/","title":{"rendered":"COTD – 7\/4\/19 – C009"},"content":{"rendered":"
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    0-5<\/span> :WARMUP<\/span>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em>
    \n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH
    \n5-10 ROLL OVER TO V-SIT
    \n10-20 BAND LATERAL HAND WALK
    \n10-20 BAND LATERAL\/MONSTER WALK
    \n5-10 COSAK LUNGE
    \n<\/i><\/h1>\n<\/li>\n<\/ol>\n
    \n

     5-15: SAQP<\/span><\/b><\/span><\/h1>\n

    1 L\/R Single Leg Hops with Balance Pad Hops
    \n15 Band Lat Pulldowns<\/h1>\n

    or<\/h1>\n

    DIY: Barbell Speed Work
    \nRoughly 50% of your 1RM<\/em>
    \n9×5 Bench Press
    \n9×3 Box Squat
    \n7×2 Deadlift<\/h1>\n
    \n

    15 – 35: COTD\n

    <\/p><\/span><\/span>RED STATION
    \n<\/span>Boxing and Core
    \n:50s with :10s Rotation\n<\/h1>

    Straight Punches \/ Weighted Situps
    \nJab Cross Hook \/ Plank<\/div>

    <strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_86795" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >Plank<\/a>
    \nFast Knees \/ Hollow Knee Tucks
    \nJab Cross Hook Hook \/ Side     Plank<\/div>
    <strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_86795" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >Plank<\/a>\n<\/p>


    \nWHITE STATION
    \n<\/span>Sweat
    \n<\/strong>AMRAP 16\n<\/h1>

    3x 40y Sled Sprint
    \n3x:20:10s Bike Sprint\/Rest
    \n40y Sandbag Carry
    \n20     Sledges<\/div>

    <strong>Hit a tire with a sledge hammer. Right hand on the top, bring the hammer over your right shoulder. As you bring the hammer down, top hand slides to meet bottom hand. Don't Miss. Hips drop.<\/strong><iframe id="_ytid_67415" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/89_1YVmEaz8?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>\" >Sledges<\/a>\n<\/p>


    \nBLUE STATION
    \n<\/span>Build it
    \nQUALITY AMRAP 16
    \n<\/span>
    \n5-15 Pushups, Weighted if Possible
    \n5-10 KB Squat
    \n8-15 DB Row
    \n<\/span><\/h1>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \n

    Not sure how to perform an exercise?
    \n    Check out our exercise database of 300+ exercises!
    \n<\/strong><\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    0-5 :WARMUP IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY. 10-20 THORACIC OPENING ON<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,41],"tags":[],"class_list":["post-10440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-139","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10440","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=10440"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10440\/revisions"}],"predecessor-version":[{"id":10444,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10440\/revisions\/10444"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9832"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=10440"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=10440"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=10440"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}