{"id":23364,"date":"2019-10-08T20:00:57","date_gmt":"2019-10-09T00:00:57","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23364"},"modified":"2019-10-08T20:27:21","modified_gmt":"2019-10-09T00:27:21","slug":"10-9-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/10-9-19\/","title":{"rendered":"10\/9\/19"},"content":{"rendered":"<div id=\"panel-9257-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<p style=\"text-align: left;\"><b><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">A &ndash; PREP<\/span><\/span><\/b><br>\nLEARN MOVEMENTS FOR FLOW<\/p>\n<p><iframe loading=\"lazy\" id=\"_ytid_34925\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TDMv-ZGXbHg?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;iv_load_policy=1&#038;loop=0&#038;modestbranding=0&#038;rel=0&#038;showinfo=1&#038;fs=1&#038;playsinline=0&#038;controls=2&#038;autohide=2&#038;theme=dark&#038;color=red&#038;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<div id=\"panel-9257-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<p><strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">B &ndash; RAMP<\/span><\/span><br>\n<\/strong>PRACTICE FLOW<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">C &ndash; CONDITION<br>\n<\/span><\/span><\/strong><strong>SPRINT &ndash; then rest the time you need.<br>\n<\/strong>200m Row\/Ski<br>\n5 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/burpee\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Burpee<\/div><div class=glossaryItemBody>&lt;strong&gt;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.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_50641&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/otlbkOuUHag?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Burpee<\/a> <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/box-jumps\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Box Jumps<\/div><div class=glossaryItemBody>&lt;strong&gt;Jump from the floor with two feet and land on a box with two feet.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_60222&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Box Jumps<\/a><br>\n5 2KB Cleans (<span style=\"color: #0000ff;\">cap44<\/span>)(<span style=\"color: #ff00ff;\">cap35<\/span>)<br>\n20 DU\/40 SU<br>\n8\/6c Bike<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<div id=\"panel-9257-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<p>Follow Conditioning, the transition is:<\/p>\n<p>5&times;5 Sotts Press<br>\n<em>In order from easy to difficult &ndash; PVC &ndash; Axle Bar &ndash; 45#bar &ndash; loaded bar<\/em><\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n<p><strong><span style=\"color: #ff6600;\"><span style=\"text-decoration: underline;\">D &ndash; STRENGTH<br>\n<\/span><\/span><\/strong><strong>WEEK 3<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"panel-9257-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\">\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;5 Rounds, 3m on, 1m off: Group of 3-5: :15s Sled Indian Pushes.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:513,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0}\">STR:4&times;3<br>\nHYP: 4&times;12<br>\n<em>If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.<br>\n<\/em><\/span><\/p>\n<p>For Assistance, see computers and click appropriate tab. C1\/C2 required &ndash; D1\/D2 optional if enough time left in class.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A &#8211; PREP LEARN MOVEMENTS FOR FLOW &nbsp; B &#8211; RAMP PRACTICE FLOW &nbsp; C &#8211; CONDITION SPRINT &#8211; then rest the<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/10-9-19\/\">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-23364","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\/23364","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=23364"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23364\/revisions"}],"predecessor-version":[{"id":23373,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23364\/revisions\/23373"}],"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=23364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23364"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}