{"id":19544,"date":"2019-09-03T04:50:32","date_gmt":"2019-09-03T08:50:32","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=19544"},"modified":"2019-09-03T09:59:47","modified_gmt":"2019-09-03T13:59:47","slug":"cotd-9-3-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-3-19-c009\/","title":{"rendered":"COTD – 9\/3\/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_30764" 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 9\/3 to 9\/6<\/span><\/span><\/strong><\/p>\n

GPP\/BASE 3 Rounds – 12m on – rest 1m, then beat your rounds in 12 more min.
\n<\/strong><\/span>Run 200m
\n3 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_26801" 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> Over the Shoulders<\/a> (40-60)<\/span>(30-50)<\/span>
\n2 L\/R 1KB Clean<\/div>
<iframe width="560" height="315" src="https:\/\/www.youtube.com\/embed\/Y71KBY7z9HM" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen><\/iframe><\/div>\" >1KB Clean<\/a>, Squat, Press (26-53)<\/span>(18-35<\/span>)
\n8\/5c Bike<\/span><\/span><\/p>\n<\/div>\n
\n

LOSE ROUNDS
\n<\/span><\/strong><\/span>Skip the KB Work<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>Skip the run
\nAdd 1 extra rep per side for KB Work.<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>Skip the run
\nGo heavier on the KB (26-63)<\/span>(18-44<\/span>)
\nGo heavier on the MB (40-100)<\/span>(30-60)<\/span><\/span><\/span><\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>NO 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_26801" 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> over the shoulder
\n3 Shoulder Loads, 3 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_26801" 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>\" >Burpees<\/a> (80-150)<\/span>(40-100)
\n30 DU or 60 SU before the bike. Anytime you break, add 2\/1c.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n
\n
\n
\n
\n
\n

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

Sets of 5<\/p>\n

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

\n
\n

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

50y Front Rack Carry, 50y Farmer Carry<\/div>

<strong>Carrying two weights be your side, 1 in each hand, walk.<\/strong><iframe id="_ytid_52210" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Qa7JOY1kiX8?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>\" >Farmer Carry<\/a>
\n7x 3 Swing, 1 Squat<\/p>\n
\n
\n

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

3x :30s Heavy Planks<\/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-19544","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\/19544","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=19544"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19544\/revisions"}],"predecessor-version":[{"id":19597,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19544\/revisions\/19597"}],"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=19544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=19544"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=19544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}