{"id":19327,"date":"2019-09-02T07:52:04","date_gmt":"2019-09-02T11:52:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=19327"},"modified":"2019-09-02T07:52:04","modified_gmt":"2019-09-02T11:52:04","slug":"cotd-9-2-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-2-19-c009\/","title":{"rendered":"COTD – 9\/2\/19 – C009"},"content":{"rendered":"

LABOR DAY 2019<\/strong><\/p>\n

Bootcamp Style – at your own pace<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

Strength – 5 Rounds<\/strong><\/p>\n

10 Walking Lunge (Goblet Hold)<\/p>\n

5-15 Weighted Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_69193" 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><\/p>\n

5-15 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_90845" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?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>\" >Pullups<\/a><\/p>\n

10 L\/R Band Rotations<\/p>\n

 <\/p>\n

Stamina – 3 Rounds<\/strong><\/p>\n

50 Step Ups<\/div>

<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_62800" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ElI-ZQYuLDc?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>\" >Step Ups<\/a><\/p>\n

20 Push Press<\/p>\n

 <\/p>\n

Athleticism – 5 Rounds<\/strong><\/p>\n

2 100y Sled Sprint<\/p>\n

3 L\/R MB Slam and Pass<\/p>\n

 <\/p>\n

Durability<\/strong><\/p>\n

1 Mile Run, weighted if possible. Can’t run a mile? Go 1\/2 (Water tower and back)<\/p>\n","protected":false},"excerpt":{"rendered":"

LABOR DAY 2019 Bootcamp Style – at your own pace     Strength – 5 Rounds 10 Walking Lunge (Goblet Hold) 5-15<\/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-19327","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\/19327","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=19327"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19327\/revisions"}],"predecessor-version":[{"id":19329,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19327\/revisions\/19329"}],"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=19327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=19327"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=19327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}