{"id":20298,"date":"2019-09-09T05:14:16","date_gmt":"2019-09-09T09:14:16","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20298"},"modified":"2019-09-09T05:14:16","modified_gmt":"2019-09-09T09:14:16","slug":"cotd-9-9-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-9-19-c009\/","title":{"rendered":"COTD – 9\/9\/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

GPP\/BASE – 25m Cap – complete in anyway possible
\n<\/strong><\/span>50\/40\/30\/20\/10
\nPushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57209" 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>
\nBox Jumps<\/div>
<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_31005" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box Jumps<\/a>\/Step Ups<\/div>
<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_70365" 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> (12\/18\/24)<\/span>
\nHanging Leg Raises\/Knees to Chest<\/p>\n<\/div>\n
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LOSE ROUNDS
\n<\/span><\/strong><\/span>You have 30\/20\/10 but add in cals to the mix as well<\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>Weighted Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57209" 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> (bw-25)<\/span><\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>Weighted Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57209" 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> (bw-45)<\/span><\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>Every 5 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_31005" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box Jumps<\/a>\/Step Ups<\/div>
<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_70365" 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>, perform 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_94108" 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>
\nEvery 5 Leg Raises, perform 1 Pullup<\/div>
<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_83115" 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>\" >Pullup<\/a>
\nEvery 5 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57209" 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>, perform 1 Plyo-Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_57209" 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> (doesn’t count towards a rep)<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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30-45: STRENGTH<\/span><\/span><\/strong><\/p>\n

Sets of 3 for Strength, Sets of 5 for Weight Loss, Sets of 12 for Hypertrophy.<\/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

ALL: 12 LR DB Row<\/div>

<strong>Leaning on a box or bench, pull your elbow high behind you with chest to the floor.<\/strong><iframe id="_ytid_78680" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/VfoXrTQ44i0?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>\" >DB Row<\/a>
\nLOWER: 8 L\/R Back Step Lunge
\nUPPER: 12 LR Bottom Up KB Press<\/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 GPP\/BASE –<\/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-20298","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\/20298","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=20298"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20298\/revisions"}],"predecessor-version":[{"id":20299,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20298\/revisions\/20299"}],"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=20298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20298"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}