Eat What You Want: Your Macros and the Truth About Carbs Written by Devin Harper from : http://breakingmuscle.com/nutrition/eat-what-you-want-your-macros-and-the-truth-about-carbs IIFYM (If It Fits Your Macros) has been a hot-button item on the nutrition and bodybuilding scene for quite some time now. This approach means you can eat any foods you like, as long as it fits in your daily caloric budget and your daily macronutrient split (protein, carbohydrates, and fat). The gis

Warm up - Diane 21 - 15 - 9 Deadlift (225lb/155lb) Handstand push ups

Warm up - A) 5 x 5 Clean & Jerk B) Time cap 40 minutes - With a team of 2/3 complete 5k row Then AMRAP 12 x Thrusters 12 x Bar over burpees

Warm up - A) 5 x 3 Front Squats B) EMOM 30 minutes 1 - 25 Air squats 2 - 25 KB swings 3 - 25 sit ups Scale numbers as needed for 45 seconds of work

Murph!!

Warm up - A) 1 rep max overhead press A1) 10 minutes EMOM 1 heavy rep B) Hang Snatch 5 x 5 C) AMRAP 6 minutes x 2 - 2 minutes rest between sets 10 x Box jumps 10 x Press ups

Evening guys and gals! Its Sunday, R&R ( Rest and recovery ) day! But do you know how to recover effectively for the new week of training! Firstly let me just say, I also feel pretty beat up after a tough week! Especially the legs! So hence the need for this post to hopefully help you guys. Active recovery : Get outside! Go for a walk, see new things, get moving, get some vitamin D! It does not mean go and run a marathon or a best effort row! It means very light exercise such

Continuing with our benchmark WODS - CINDY AMRAP - 20 minutes 5 x Pull ups 10 x Press ups 15 x Air squats

Warm up - Coaches choice A) 5 x 5 Back squat A1) 1 x 20 @ 50% 1 RM B) 21 - 15 - 9 Sit ups Thrusters 60kg/40kg

Warm up - Snatch practice A) 5 x 3 Snatch - Power or Full - Touch and go B) 25 minute time cap 800m run 12 x squat snatch 40kg/30kg 3 rounds Remaining time - Max Burpees