{"id":18628,"date":"2019-08-25T20:53:36","date_gmt":"2019-08-26T00:53:36","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=18628"},"modified":"2019-08-25T20:53:36","modified_gmt":"2019-08-26T00:53:36","slug":"cotd-8-26-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-8-26-19-c009\/","title":{"rendered":"COTD – 8\/26\/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<\/blockquote>\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_53280" 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
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NONE<\/b><\/p>\n<\/div>\n

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 10-35: CONDITIONING
\nSprint based and lifting 8\/26 TO 8\/30<\/span><\/span><\/strong><\/p>\n

GPP\/BASE EMOTM12
\n<\/strong><\/span>EVEN Min: 15\/11c Bike
\nODD Min: :45s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_48574" 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><\/p>\n

1m Rest<\/p>\n

EMOTM 10
\n5 Swings, very heavy (35-88<\/span>)(26-63<\/span>)
\n5 Ring Pullups<\/div>

<strong>Hanging from the rings, perform a pullup. You may rotate your grip in anyway.<\/strong><iframe id="_ytid_13563" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cU_TUjdpdDE?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>\" >Ring Pullups<\/a><\/span><\/p>\n<\/div>\n
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LOSE ROUNDS
\n<\/span><\/strong><\/span>ODD Min: Jump Rope<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>ODD Min: 3 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_40557" 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>\" >Pushup<\/a>, 5 Squat<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>ODD Min: 3 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_40557" 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>\" >Pushup<\/a>, 5 Squat MB Squat (20-50<\/span>)(10-40<\/span>)<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>EVEN Min: 20\/15c Bike
\nODD Min: :45s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_48574" 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> (10-45<\/span>)<\/p>\n

7 Ring Pullups<\/div>

<strong>Hanging from the rings, perform a pullup. You may rotate your grip in anyway.<\/strong><iframe id="_ytid_13563" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cU_TUjdpdDE?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>\" >Ring Pullups<\/a><\/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-18628","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\/18628","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=18628"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18628\/revisions"}],"predecessor-version":[{"id":18637,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18628\/revisions\/18637"}],"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=18628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=18628"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=18628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}