{"id":4448,"date":"2018-10-23T16:59:05","date_gmt":"2018-10-23T20:59:05","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4448"},"modified":"2018-10-23T14:58:02","modified_gmt":"2018-10-23T18:58:02","slug":"wednesday-10-23-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/wednesday-10-23-18\/","title":{"rendered":"Wednesday 10\/23\/18"},"content":{"rendered":"<p>Bootcamp<\/p>\n<p>45 seconds work\/ 15 seconds rest<\/p>\n<ul>\n<li>180 <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_80191&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>\" >burpees<\/a><\/li>\n<li>curtsy to squat jump<\/li>\n<li>8 high knees\/<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_80191&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>\/push-up\/pike\/push-up\/pike<\/li>\n<li>4 cross jacks\/4 tuck jumps<\/li>\n<li>frog jump\/<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_80191&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\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_43797&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >plank<\/a> walk<\/li>\n<\/ul>\n<p>45 seconds work\/ 15 seconds rest<\/p>\n<ul>\n<li><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_43797&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >plank<\/a> jump in and out\/ push-up with knee drive<\/li>\n<li>3 side jabs\/ 1 tuck jump<\/li>\n<li>star jump\/ <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_80191&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>\/ 180 squat jump<\/li>\n<li>8 mountain climbers \/4 spider jumps<\/li>\n<li>Ice skater\/1 leg <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_80191&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><\/li>\n<\/ul>\n<p>45 seconds work \/15 seconds rest<\/p>\n<ul>\n<li>jumping lunges<\/li>\n<li>123 <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_80191&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>\" >burpees<\/a><\/li>\n<li>knee to elbow crunch x4\/ 8 high knees<\/li>\n<li>prisoner squat to forward jump<\/li>\n<li>pike push-up\/heel click<\/li>\n<\/ul>\n<p>Part 2: pick a card<\/p>\n<p>reps: 1-10 at value \/ J Q K =15 \/ A =20<\/p>\n<p>Hearts= tire sledge<\/p>\n<p>Clubs= <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_82544&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><\/p>\n<p>spades= <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/over-the-shoulders\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Over the Shoulders&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Take a medball\/sandbag, load it to the knees then drive hard and get it over your shoulder.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_30219&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/AMMQ81_eaDs?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;&lt;\/div&gt;\">over the shoulders<\/a><\/p>\n<p>Diamonds= TRX tuck <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Pushup<\/div><div class=glossaryItemBody>&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_69223&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >pushups<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bootcamp 45 seconds work\/ 15 seconds rest 180 burpees curtsy to squat jump 8 high knees\/burpee\/push-up\/pike\/push-up\/pike 4 cross jacks\/4 tuck jumps frog<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/wednesday-10-23-18\/\">Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":2943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-4448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4448","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4448"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4448\/revisions"}],"predecessor-version":[{"id":4449,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4448\/revisions\/4449"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/2943"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4448"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}