{"id":9101,"date":"2019-05-07T21:07:46","date_gmt":"2019-05-08T01:07:46","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9101"},"modified":"2019-05-08T05:08:29","modified_gmt":"2019-05-08T09:08:29","slug":"5-8-19-wce53","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/5-8-19-wce53\/","title":{"rendered":"5\/8\/19 &#8211; WCE53"},"content":{"rendered":"<div id=\"pl-9101\" class=\"panel-layout\"><div id=\"pg-9101-0\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9101-0-0\" class=\"panel-grid-cell\"><div id=\"panel-9101-0-0-0\" class=\"so-panel widget widget_arpw-widget arpw-widget-random panel-first-child\" data-index=\"0\"><h3 class=\"widget-title\">GPP (OPTIONAL)<\/h3><div class=\"arpw-random-post \"><ul class=\"arpw-ul\"><li class=\"arpw-li arpw-clearfix\"><a class=\"arpw-title\" href=\"http:\/\/burrstrength.com\/p\/gpp-8-5-19\/\" rel=\"bookmark\">GPP &ndash; 8\/5\/19<\/a><div class=\"arpw-content\"><em><span style=\"color: #cc99ff;\">What is the purple word? That is the alternative if you do not have access to a piece of equipment or no equipment. You can always sub smartly - such as if you don't have a rower, you can run, or if you don't have a KB and we call for swings, you can use a dumbbell.<\/span><\/em>\n\n<strong>HOW TO PERFORM THIS WORKOUT:&nbsp;<\/strong>\n\n<strong>Always warm-up prior 5-10m of this should be plenty. Always Condition 1st, and follow it with Either Strength (weights) or Strength (BW) -- or both! Then wrap up with Core or SAQP -- or again, both!<\/strong>\n\n<hr>\n\n<strong>CONDITIONING<\/strong>\n\nRun 1 Mile, 500 Rotations<span style=\"color: #cc99ff;\">(Jacks)<\/span>\n\n&nbsp;\n\n<strong>STRENGTH (WEIGHTS)<\/strong>\n\nEvery 30s for 6min: 5 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-swing\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>KB Swing<\/div><div class=glossaryItemBody>&lt;iframe width=&quot;560&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU&quot; frameborder=&quot;0&quot; allow=&quot;accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture&quot; allowfullscreen&gt;&lt;\/iframe&gt;<\/div>\" >KB Swing<\/a>\n\nEvery 30s for 6min: 5 KB Clean\n\nEvery 30s for 6min: 5 KB Snatch\n\n&nbsp;\n\n<strong>STRENGTH (BW)<\/strong>\n\n200 Total Rear Foot Elevated Split <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_21766&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?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>\" >Squats<\/a>\n\nAnytime you switch legs or pause, perform a :30s Glute Bridge.\n\n&nbsp;\n\n<strong>CORE<\/strong>\n\n5m of <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_78498&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> Rotations - hold each <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_78498&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> position (side, low <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_78498&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>, high <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_78498&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>, low <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_78498&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>, side <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_78498&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>... repeat) for :5s\n\n&nbsp;\n\n<strong>SAQP<\/strong>\n\n20 Reps of\n\nIcky Shuffle into <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_10057&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 Jump<\/a><\/div><\/li><\/ul><\/div><!-- Generated by https:\/\/wordpress.org\/plugins\/advanced-random-posts-widget\/ --><\/div><div id=\"panel-9101-0-0-1\" class=\"so-panel widget widget_sow-editor\" data-index=\"1\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h2 style=\"text-align: center;\"><b>WARMUP - 2 Rounds<br>\n<\/b><i>:20s Toe Raises<br>\n:20s Light Toe Hops<br>\n:20s Seated Run<br>\n:20s KB Swings<\/i><\/h2>\n<hr>\n<h2 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">A - 15m AMRAP<br>\n<\/span>200y Run<br>\n<\/strong><strong>2 Hand over <span style=\"color: #0000ff;\">Hand<\/span> Pulls&nbsp;<\/strong><strong>(<span style=\"color: #0000ff;\">35\/53\/80<\/span>)(<span style=\"color: #ff00ff;\">26\/35\/53<\/span>)<br>\n10 Weighted Situps (<span style=\"color: #0000ff;\">30\/40\/50<\/span>)(<span style=\"color: #ff00ff;\">10\/20\/30<\/span>)<\/strong><\/h2>\n<h2 style=\"text-align: center;\">:90s Transition<\/h2>\n<h2 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>B - 8m AMRAP<br>\n<\/strong><\/span><strong><em>You go I go<br>\n<\/em>10y Sled Push<br>\n10 Pushups<\/strong><br>\n<strong>10y Sled Push<\/strong><\/h2>\n<\/div>\n<\/div><\/div><div id=\"panel-9101-0-0-2\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"2\"><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<h6 style=\"text-align: center;\"><em>Not sure how to perform an exercise below?<br>\n<span style=\"text-decoration: underline;\"><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>Check out our exercise database of 300+ exercises!<br>\n<\/strong><\/a><a href=\"https:\/\/burrstrength.com\/p\/exercises\/\"><strong>https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-9101-1\" class=\"panel-grid panel-no-style\"><div id=\"pgc-9101-1-0\" class=\"panel-grid-cell panel-grid-cell-empty\"><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>WARMUP &#8211; 2 Rounds :20s Toe Raises :20s Light Toe Hops :20s Seated Run :20s KB Swings A &#8211; 15m AMRAP 200y<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/gpp-8-5-19\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":3716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9101","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=9101"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9101\/revisions"}],"predecessor-version":[{"id":9112,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9101\/revisions\/9112"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3716"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9101"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}