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...

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 ho...

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