{"id":19067,"date":"2019-08-28T23:26:51","date_gmt":"2019-08-29T03:26:51","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=19067"},"modified":"2019-08-29T10:46:12","modified_gmt":"2019-08-29T14:46:12","slug":"cotd-8-29-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-8-29-19-c009\/","title":{"rendered":"COTD – 8\/29\/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_55257" 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
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5-30: CONDITIONING
\nSprint based and lifting 8\/26 TO 8\/30<\/span><\/span><\/strong><\/p>\n

GPP\/BASE 4m on, 1m rest – 5 Rounds
\n<\/strong><\/span>In a group of 3-5<\/span><\/p>\n

Sled Push 30y ()()<\/p>\n

Run 60y<\/p>\n

5 (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_45966" 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>, 3 Starjacks<\/div>
<strong>Jump in the air, bring feet apart and arms together overhead and land with feet together and arms by yourside.<\/strong><iframe id="_ytid_63984" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/K1Lck1EVPVk?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>\" >starjacks<\/a>)<\/p>\n<\/div>\n
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LOSE ROUNDS
\n<\/span><\/strong><\/span>1 Round of 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_45966" 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> Starjacks<\/div>
<strong>Jump in the air, bring feet apart and arms together overhead and land with feet together and arms by yourside.<\/strong><iframe id="_ytid_63984" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/K1Lck1EVPVk?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>\" >Starjacks<\/a><\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>5x 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_45966" 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>, 3 KB Swings (26-53<\/span>)(18-35<\/span>)<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>5x 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_45966" 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>, 3 KB Swings (26-70<\/span>)(18-53<\/span>)<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>10 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_55910" 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> After Each Sled Push
\n5x 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_45966" 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>, 3 KB Swings (26-70<\/span>)(18-53<\/span>)<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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30-45: STRENGTH<\/span><\/span><\/strong><\/p>\n

Back Squat
\nPaused Bench
\nClean, Barbell or 2 KB
\nBB Row
\nLandmine Clean and Press<\/p>\n<\/div>\n<\/div>\n

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50-60: ASSISTANCE<\/span><\/span><\/strong><\/p>\n

10 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_16817" 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>
\n10 L\/R Same Side Balance Rows
\n8-15x Strict KB\/DB Overhead Press<\/p>\n
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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_25443" 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-19067","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\/19067","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=19067"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19067\/revisions"}],"predecessor-version":[{"id":19087,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19067\/revisions\/19087"}],"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=19067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=19067"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=19067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}