{"id":18933,"date":"2019-08-27T21:19:36","date_gmt":"2019-08-28T01:19:36","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=18933"},"modified":"2019-08-28T04:50:17","modified_gmt":"2019-08-28T08:50:17","slug":"cotd-8-28-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-8-28-19-c009\/","title":{"rendered":"COTD – 8\/28\/19 – C009"},"content":{"rendered":"
\n
\n
\n
\n

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_43568" 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<\/div>\n
\n
\n
\n

5-30: CONDITIONING
\nSprint based and lifting 8\/26 TO 8\/30<\/span><\/span><\/strong><\/p>\n

GPP\/BASE EMOTM
\nEMOTM 12<\/span>
\n<\/strong><\/span>Min1: 25 Abmat<\/div>

<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_86633" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Ab Mats<\/a>
\nMin2: 3x 10 Battle Rope Slams<\/a>, 5 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_47182" 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>
\nMin3: Row 12\/9<\/p>\n

After 12m, 1m Rest<\/p>\n

EMOTM 8<\/strong>
\n5 2KB Clean (26-44<\/span>)(18-35<\/span>)
\n5 2KB Press (26-44<\/span>)(18-35<\/span>)<\/span><\/p>\n<\/div>\n

\n

LOSE ROUNDS
\n<\/span><\/strong><\/span>Skip the 5 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_47182" 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>, Add 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_94756" 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>, 4 Rounds<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>2 Rounds on The Battle Rope, 15 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_47182" 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> each round<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>20 Weighted Situps Instead of Abmat<\/div>

<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_86633" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Abmats<\/a> (20-50<\/span>)(10-40<\/span>)<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>20 Weighted Situps Instead of Abmat<\/div>

<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_86633" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Abmats<\/a> (20-50<\/span>)(10-40<\/span>)
\n4 Rounds on Battle Rope
\nRow 15\/11<\/p>\n

5 2KB Clean (26-53<\/span>)(18-44<\/span>)
\n5 2KB Press (26-53<\/span>)(18-44)<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
\n

30-45: STRENGTH<\/span><\/span><\/strong><\/p>\n

Back Squat
\nPaused Bench
\nClean, Barbell or 2 KB<\/p>\n<\/div>\n<\/div>\n

\n
\n

45-60: ASSISTANCE<\/span><\/span><\/strong><\/p>\n

5-15x Ring Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_47182" 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>
\n3x LR (DB 3x Row and 1xPower Row)
\n10x KB\/DB Goblet Paused Squat<\/p>\n
\n
\n

Clean, Barbell or 2 KB<\/p>\n<\/div>\n<\/div>\n

\n
\n

CASH OUT<\/span><\/span><\/strong><\/p>\n

50 Toes to Bar<\/div>

<strong>Hanging from a bar, bring your toes up and touch the bar between your hands.<\/strong><iframe id="_ytid_51801" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/thpRHq8W5iQ?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>\" >Toes to Bar<\/a> OR Hanging Leg Raises OR Laying Leg Raises<\/p>\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-18933","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\/18933","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=18933"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18933\/revisions"}],"predecessor-version":[{"id":18965,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/18933\/revisions\/18965"}],"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=18933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=18933"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=18933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}