Workout
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Non barbell sub:
2×50/35 thrusters
2×100/70 db deadlifts
Workout
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Non barbell sub:
2×50/35 thrusters
2×100/70 db deadlifts
For time as a team of 3
100 Sandbag cleans 100/70
80 situps/ghds
60 ring dips
40 squat cleans
20 box jumps 30/24
1 person runs a 400
Other people split work as desired until they get back
Rx+ 205/145, 150/100 sandbag
Here are three strategies to help you manage holiday weekends from a nutrition and recovery standpoint!
1: The bookend strategy
This is what I would recommend for most people. This strategy says that you’ll have events where nutrition and recovery are going to get a little off track–and that’s ok! Instead of trying to mitigate or doing anything different during those events, it’s about having a great plan for the days/hours immediately before and after the event. 1 day of having fun with our friends and loved ones is often just what the doctor ordered–however the 24 hours before and after are often just as bad if not worse. Come up with a plan for what you’re going to eat, how much water you’re going to drink, and how you’re going to optimize sleep the day before and after–and often times you’ll cut out a lot of lingering bad feelings (and hangovers!).
2: The timing strategy. This is more applicable for when you have one big meal or party to go to, and want to maximize the rest of the day. It boils down to three points:
The “some good with the bad” strategy: This is for those of you who don’t like the way you feel when you over indulge, and want to try and resist some of those temptations while having a good time. This comes down to 2 main points:
Above all–remember that one day does not a diet or workout routine break. It’s the weeks of remaining off the wagon that will really impact your nutrition and recovery.
Have fun!
Lift S2O 2×20 @ 50% |
Workout 15-10-5 Burpee pullup Calorie bike (gentlemen do 21-14-7) Dumbbell box stepovers 2×35/25 to 20/16 Rx+ 2×50/35 |
Workout
32:00 EMOM
Min 1: 8 back squats 135/95
Min 2: 2 rope climbs
Min 3: 150 run
Min 4: :30 plank
Rx+ legless
Lift DL 2×20@50% Any grip/TAG allowed |
Workout For time: 800m run 30 Power snatch @60% 1100/1k row |
Lift 12:00 to find a quick heavy split jerk from the rack |
Workout 5-1 wall walk 10m front rack walking lunge 95/65 Rx+ 5m front rack, 5m overhead. |
Lift Front Squat 2×15 at 50% |
Workout 5 rounds for time 6 thrusters 95/65 8 toes to bar 60 double unders Rx+ 115/75 |
Lift Push Press 5 × 70 3 × 80 1 at 85% 1+ × 90 1 bonus between 92.5-95% Strict knees to elbows x max set 25m waiter’s carry/side |
Workout 3 Rounds for time: 500/450m row 400m run |
Workout
Happy Birthday Brian!
For time with a 30:00 cap
50 pushups
50 cal row
38 thrusters 75/55
50 pullups
50 situps
38 back squats 75/55
No one goes up. Just go faster.