{"id":20430,"date":"2019-09-10T00:36:12","date_gmt":"2019-09-10T04:36:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20430"},"modified":"2019-09-11T05:59:34","modified_gmt":"2019-09-11T09:59:34","slug":"cotd-9-11-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-9-11-19-c009\/","title":{"rendered":"COTD – 9\/11\/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 AMRAP
\n<\/strong><\/span>5 Rounds<\/strong>
\n20Y Farmer Carry<\/div>

<strong>Carrying two weights be your side, 1 in each hand, walk.<\/strong><iframe id="_ytid_61458" 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>
\n7 Box Jumps<\/div>
<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_42375" 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>
\n1 Round<\/strong>
\n15mb Slams (20-40<\/span>)(10-30<\/span>)
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_99716" 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>
\nRun 200m
\n15 mb Squats<\/div>
<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_48779" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?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>\" >Squats<\/a> (20-40)<\/span>(10-30)<\/span>
\n15 15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_99716" 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>
\nRun 200m
\n15mb OTS (20-40)<\/span>(10-30)<\/span>
\n15 Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_99716" 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>
\nRun 200m
\nrest remaining time<\/p>\n<\/div>\n
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LOSE ROUNDS
\n<\/span><\/strong><\/span>5\/3c after each Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_42375" 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 jump<\/a><\/p>\n

BUILD ROUNDS
\n<\/span><\/strong><\/span>Run 100m<\/p>\n

STRONGER ROUNDS
\n<\/span><\/strong><\/span>Go heavier on the MB Reps
\nRun 100m<\/p>\n

INSANE ROUNDS
\n<\/strong><\/span>Complete 50 Pullup<\/div>

<strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_27382" 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<\/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 Scissor Rows<\/div>

<strong>In a high squat stance, perform KB rows. Always keep 1 KB on the ground and chest square to the floor.<\/strong><iframe id="_ytid_86745" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/fo3rZemIydM?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>\" >Scissor Rows<\/a>
\nLOWER: 8-12 BB RDL
\nUPPER: 8-12 DB Slight Incline Bench<\/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-20430","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\/20430","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=20430"}],"version-history":[{"count":8,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20430\/revisions"}],"predecessor-version":[{"id":20518,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20430\/revisions\/20518"}],"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=20430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20430"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}