{"id":14106,"date":"2019-07-23T05:09:29","date_gmt":"2019-07-23T09:09:29","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=14106"},"modified":"2019-07-23T10:01:34","modified_gmt":"2019-07-23T14:01:34","slug":"cotd-7-24-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-7-24-19-c009\/","title":{"rendered":"COTD – 7\/24\/19 – C009"},"content":{"rendered":"
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0-5<\/span> :WARMUP<\/span><\/strong>
\nIF YOU ARE LATE YOU RISK INJURY.<\/span><\/em><\/strong><\/p>\n

Foam Roll Problem Area<\/strong><\/p>\n

Roll Over to V-Sit<\/strong><\/p>\n

Band Walks – Hand & Monster Walks<\/strong><\/p>\n

PVC Dislocations & Presses<\/strong><\/p>\n

PVC Leg Kicks & Sweeps<\/strong><\/p>\n

PVC Torso Twists at All Angles<\/strong><\/p>\n

Cosak Lunges<\/div>

<strong>Spread your legs wide - perform deep lateral lunges without moving your feet. Never stand up and stay as low as possible.<\/strong><iframe id="_ytid_85119" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ivpgUkw2I_4?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>\" >Cosak Lunges<\/a><\/strong><\/p>\n
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 5-15: PRE COND
\n<\/span><\/span><\/strong><\/p>\n

Hinge Review – KB1<\/strong><\/p>\n

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 15-35: CONDITIONING<\/span><\/span><\/strong><\/p>\n

GPP\/BASE 20m AMRAP:
\n<\/strong><\/span>(1 ROUND) Row 300m, 300m Run, then (3 ROUNDS) 12 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/span> (35-53)<\/span>(18\/35)<\/span>, 12 Walking Lunges, 12 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_92243" 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>.<\/span><\/b><\/span><\/p>\n

LOSE 20m AMRAP:<\/span>
\n<\/strong><\/span>(3 ROUND) Row 300m, 300m Run, then (1 ROUND) 12 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/span> (35-53)<\/span>(18\/35)<\/span>, 12 Walking Lunges, 12 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_92243" 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>.<\/span><\/b><\/span><\/p>\n

BUILD 20m AMRAP:<\/span>
\n<\/strong><\/span>(1 ROUND) Row 300m, 300m Run, then (5 ROUND) 12 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/span> (35-53)<\/span>(18\/35)<\/span>, 12 Walking Lunges, 12 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_92243" 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>.<\/span><\/b><\/span><\/p>\n

STRONGER 20m AMRAP:<\/span>
\n<\/strong><\/span>(1 ROUND) Row 300m, 300m Run, then (5 ROUND) 12 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/span> (45-70)<\/span>(35\/53)<\/span>, 12 Walking Lunges, 12 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_92243" 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>.<\/span><\/b><\/span><\/p>\n

INSANE 20m AMRAP:
\n<\/strong><\/span>(3 ROUND) Row 300m, 300m Run, then (3 ROUND) 12 KB Swing<\/div>

<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >KB Swing<\/a><\/span> (44-70)<\/span>(35\/53)<\/span>, 12 Walking Lunges, 12 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_92243" 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> (10-45)<\/span>.<\/span><\/b><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n
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 <\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

0-5 :WARMUP IF YOU ARE LATE YOU RISK INJURY. Foam Roll Problem Area Roll Over to V-Sit Band Walks – Hand &<\/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-14106","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\/14106","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=14106"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/14106\/revisions"}],"predecessor-version":[{"id":14141,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/14106\/revisions\/14141"}],"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=14106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=14106"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=14106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}