{"id":17218,"date":"2019-08-14T04:47:45","date_gmt":"2019-08-14T08:47:45","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=17218"},"modified":"2019-08-14T05:15:23","modified_gmt":"2019-08-14T09:15:23","slug":"cotd-8-14-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-8-14-19-c009\/","title":{"rendered":"COTD – 8\/14\/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_42856" 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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 5-10: PRE COND
\n<\/span><\/span><\/strong><\/p>\n

:10s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_73301" 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> Lines<\/b><\/p>\n<\/div>\n
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 12-35: CONDITIONING<\/span><\/span><\/strong><\/p>\n

GPP\/BASE AMRAP
\n<\/strong><\/span>8 2KB Clean (26\/35\/44<\/span>)(18\/26\/35<\/span>)
\n<\/span>20\/40 Rotations
\n<\/span>10\/8cal Row\/SKi<\/span><\/p>\n<\/div>\n

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LOSE ROUNDS
\n<\/span><\/strong><\/span><\/p>\n

Double your Rotations<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>After each clean, perform a squat and press.<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>Cut your Rotations in Half
\nYou Cleans are heavier (26\/44\/53<\/span>)(26\/35\/44<\/span>) and you only have 6 reps<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>You Cleans are heavier (26\/44\/53<\/span>)(26\/35\/44<\/span>) and you only have 6 reps
\nAfter each clean, perform a squat and press.
\nDouble your Rotations and make them unbroken. Each Break = 1 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_68365" 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>\" >Burpee<\/a> – you must get them done in the last 2m of your workout!<\/p>\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-17218","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\/17218","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=17218"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/17218\/revisions"}],"predecessor-version":[{"id":17222,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/17218\/revisions\/17222"}],"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=17218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=17218"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=17218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}