{"id":19705,"date":"2019-09-04T05:23:40","date_gmt":"2019-09-04T09:23:40","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=19705"},"modified":"2019-09-05T06:16:58","modified_gmt":"2019-09-05T10:16:58","slug":"cotd-9-5-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-5-19-c009\/","title":{"rendered":"COTD – 9\/5\/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

Mobility Flow<\/b><\/p>\n<\/div>\n

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5-30: CONDITIONING – <\/span><\/span><\/strong>Beat your score 9\/3 to 9\/6<\/span><\/span><\/strong><\/p>\n

CLASS DUTIES FOR SETUP
\n1. TIRE OUTSIDE
\n2. 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_47458" 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> OUTSIDE
\n3. BOXES IN MIDDLE OF GYM – 24″<\/strong><\/span><\/p>\n

GPP\/BASE 2.30m per group – beat your cals on Group A. :45s transition. 4 Rounds
\n<\/strong><\/span>GROUP A<\/strong>
\nRun 200m
\nMove your two sandbags or medball across the room (over the obstacles), and  back to starting point. (30-60<\/span>)(60-100<\/span>)
\nRemaining Time cals on bike<\/p>\n

GROUP B<\/strong>
\nRun 200m
\nSledge Run – 100m
\n16 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_47458" 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> (10-30<\/span>)
\nRest remaining time<\/p>\n<\/div>\n
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LOSE ROUNDS
\n<\/span><\/strong><\/span>Skip the sledge run, run 400m<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>Skip the runs, perform 3 Rounds of 10 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_41641" 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>, 10 Lunges<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>Skip the runs, perform 3 Rounds of 10 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_41641" 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>, 10 KB Lunges (26-44<\/span>)(35-53<\/span>)<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>Get 10 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_12946" 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> done on Round A
\nGet 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_42569" 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> done on round B.<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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30-45: STRENGTH<\/span><\/span><\/strong><\/p>\n

Sets of 5 for Strength, Sets of 8 for Weight Loss, Sets of 10 for Hypertrophy.<\/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

ALL: 10-15 Seal Rows
\nLOWER: 10-15 Nordic Hamstring Curls
\nUPPER: 10-15 DB Floor Press<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

0-5 :WARMUP IF YOU ARE LATE YOU RISK INJURY. Mobility Flow 5-30: CONDITIONING – Beat your score 9\/3 to 9\/6 CLASS DUTIES<\/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-19705","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\/19705","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=19705"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19705\/revisions"}],"predecessor-version":[{"id":19801,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/19705\/revisions\/19801"}],"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=19705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=19705"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=19705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}