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Draft Day
AMRAP 20
1 min On 1 min Off
Pick up where you left off
20 Kettlebell Swings
20 Push-ups
20 KB Lunges
20 Sit-up
Warmup
1 min Pausing Good Mornings
1 min Plank
1 min Samson Reach and Twist
1 min Slow Sit-ups
:30 Pausing Good Mornings
:30 Plank
:30 Samson Reach and Twist
:30 Slow Sit-ups
Kettlebell Swing Warmup
10 Deadlifts
10 Hip Pops
10 Russian Swings
10 American Swings
Push-up Warmup
5 Scap Push-up
5 Elevated or Knee Push-up
5 Push-up
KB Lunge Warmup
10 Front Lunge
10 Reverse Lunge
10 KB Lunge
Sit-up Warmup
5 Butterfly
5 Feet Flat
5 Legs Straight
Modifications
Russian Swing, KB Deadlift
Elevated or Knee Push Up
Bodyweight Lunge
Tabata Time
Question of the Day
Do you tan and sleep at the beach or are you an active, game playing beach goer?
Box Brief
The 11AM In-Person Class will be cancelled beginning Monday, 7/13
Please reserve spot in class on TRIIB app! Don’t forget your mask and your water bottle!
3 reps short of 4 rounds, followed by Tabata. Definitely tan and sleep!
Draft Day – completed 3 rounds…it was a scorcher today 🔥🔥🔥
QOD: sleep & read under the umbrella 😎 dip in the ocean when it’s super hot
Did a light active recovery wod:
AMRAP 30
1 min easy row
1 min easy bike
200M jog
100M suitcase carry 45# KB
9 bar muscle ups for the challenge.
QOD: depends who i am with. if kids are there the latter, if just adults the former.
Draft Day: 3 rounds and 60 reps with 26# kb
QOD: tan and sleep
WOD: did it! No idea my reps 🙂
QOD: I could do either, honestly!
Did yesterday’s WOD: 3 cleans at 95# across and got 10,566m on the bike.
Today’s Core and Cardio
Tabata
Daily challenge of Army HRPU
Draft Day – 4 + 17 @ 35# (at home)
QOTD – Since I’m usually at the beach with the kids, it’s play time. If at the lake, I chill on the dock, watch the kids swim, and jump in to cool off.
Rest day. But I did my 9 pull-ups!
Just did some back squats today.
6×5 @ 205#.
QOD: I could do either.
Endurance (AMRAP 20- 10 pushups, 20 sit-ups, 30 cal row)- 5+10
QOD: Active, game playing
Did this one! Right around 4 rds – 26#kb