Push Press
10-10-8-8-6-6-4-4-2-2 reps
21-15-9 reps for time of:
Single DB Thruster, Right Arm
Toes-to-Bar
Single DB Thruster, Left Arm
Toes-to-Bar
25 minute AMRAP of:
Run 400m
40 Double-unders
Run 300m
30 Kettlebell Swings, 53/35-lbs.
Run 200m
20 Box Jumps, 24"/20"
Every 4:00 for 8 sets:
10/7 Calorie Bike
10 Burpee Pull-ups
Every 2:00 for 5 sets:
Front Squat, 1-3 reps
15-12-9-6-3 reps for time of:
Front Squat, 155/105-lbs.
Strict Handstand Push-ups
For time:
1500m Row
9 Rope Climbs
1000m Row
6 Rope Climbs
500m Row
3 Rope Climbs
*Run 1 mile, 800m, 400m*
Rest Day
"Hall"
5 rounds for time of:
3 Cleans, Heavy
200-meter sprint
20 Kettlebell Snatches, 53/35-lbs.
-Rest 2 minutes-
Every 1:30 for 7 sets:
Overhead Squat, 5 reps
AMRAP in 10 minutes of:
3 overhead squats, 115/75-lbs.
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc…
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
Accessory:
3 sets for Quality:
Russian Sit-ups x 10
Russian Twists x 30
Building off of last week’s post about the “Health Halo” we are diving deeper into how the food industry uses buzzwords and misleading marketing to sell their products to health conscious consumers. This is not a comprehensive list of words and phrases but it gives some good examples of things to look out for.
Firstly, the food industry does NOT have a responsibility to be honest with consumers or concerned with public health. Their sole responsibility is to their shareholders. With that in mind, it is up to us as consumers to make sure we are making good choices. That means doing some extra “detective” work and reading food labels more closely.
Here are some catchy phrases and buzzwords often put on the front of packaging to allude to the food product being a “healthier option” than its alternatives:
“No Sugar Added” - this doesn’t mean there is zero sugar or that sugar doesn’t get added in a different way. Often it will get added in the form of concentrated fruit purées and juices.
“Whole Grain” - products put this on their label to make us think that it is the healthy option. But what is the opposite of whole grains really?
“Contains Fiber” - it doesn’t have to say the source of the fiber and they are not all equal. Fiber from whole grain is different from fiber being added to pulverized flour.
Serving sizes - when checking the food label make sure you check the serving size. A lot of times the serving will be ridiculously small, like 3 crackers.
“Snack Size” - beware of words like snack size making us think that it is somehow smaller or has fewer calories.
“DHA added” or “Omega-3” - Often the foods that advertise having any amount of DHA or Omega-3 only have trace amounts and you would need to consume a ridiculous quantity to equal the amount in a partial serving of salmon.
“Organic” ≠ “Healthy” - the word “organic” is simply an indicator for the type of agricultural practices used, specifically no use of synthetic fertilizers. But these labels can also be misleading. Just because something has the word “organic” on the label, does not necessarily mean it is 100% organic. It can range from 70-95% organic and still be able to use that word. Organic potato chips are still potato chips, it doesn’t mean they are magically healthier.
What other misleading marketing terms have you noticed?
Every 1:30 for 10 sets:
Deadlift, 1-3 reps
9 minute AMRAP of:
12 Single DB Devil's Press
15 DB Box Step-ups, 24"/20"
*Use a single 50/35-lb. DB for both movements.
