Skill
15-14-13-12-11 unbroken push-ups (4 of 6)
WOD
3 minutes on, 1 minute off of…
2 rope climbs
10/7 calories
max effort back squats (50% b/w)
… until 100 back squats are completed
We will be working in 3 minute chunks. You have 3 minutes to complete 2 rope climbs (or a modified equivalent), 10 calories for gents or 7 calories for ladies, and then as many back squats as you can accomplish in that remaining 3 minutes. When that 3 minutes is up, you start back at the rope climbs.
Helpful Info
Meal prep is touted as one of the best ways to help us cook healthier meals more often, but there are more tactics leading up to the meal-prep stage that can help, too. Fortunately, even on busy week nights, supermarket shortcuts can trim the time required to put a nutritious meal on the table. Set yourself up for meal-prep success with these four foolproof shortcuts.
1. Save an extra step in meal prep by choosing from an abundant pre-cooked options in the deli or produce sections at the supermarket.
ROTISSERIE CHICKEN
Roll it into savory enchiladas, combine with roasted veggies and quinoa in a grain bowl or add to salads. The only limit to this high-protein addition is your imagination.
QUINOA AND BROWN RICE
Found fully precooked in the freezer section, these grains go from package to table in less than 5 minutes in the microwave. Just add your favorite combo of veggies and protein and you’ve got a balanced meal.
PRE-COOKED BEETS
Steamed, peeled and packaged for ease of use, these are a super time saver. Grab from the refrigerated section and pair with toasted walnuts and crumbled goat cheese.
2. Save time washing, peeling and cutting vegetables by choosing from a variety of options in the produce section.
PRESLICED MUSHROOMS, BELL PEPPERS, ONIONS
These items only need quick cooking on the stove to become an easy addition to anything from stir-fries and omelets to hearty meatball hoagies.
BAGGED BROCCOLI OR CAULIFLOWER FLORETS
Steam in the microwave or coat lightly with olive oil and roast on a baking sheet at 425°F until tender and lightly browned, about 10–20 minutes.
VEGGIE SLAW
If cabbage isn’t your thing, try the broccoli version. Either variety comes in handy for a healthy saute or a crunchy side dish when tossed with creamy dressing.
SALAD KITS
Experiment with these convenient “salads in a bag” where everything you need is packaged together, including greens, vinaigrette and tasty extras like dried cranberries.
3. Stock your freezer with a variety of flash-frozen healthy items that are ready to go in a matter of minutes.
FROZEN VEGGIES
Peas and corn are great, but don’t forget about frozen butternut squash and sweet potatoes. Brown them on the stovetop or steam and puree with hot broth to make a filling, low-calorie soup.
SAUSAGE
From freezer to plate in a matter of minutes, use this standby, whether turkey or vegetarian version, in savory hash with potatoes and sautéed spinach or atop a baguette sandwich stuffed with scrambled eggs and tomatoes.
4. Add a burst of flavor without a whole lot of extra calories by relying on healthy dips, sides, and other condiments.
LOW-SODIUM BROTH
Boxed chicken or vegetable broth is a pantry staple that makes it simple to whip up your favorite soup, from chicken noodle to minestrone.
DIPS
Healthy dips such as guacamole, hummus (which these days comes in half a dozen flavors) or tzatziki are widely available and help quickly round out any meal.
CRUMBLED FETA
A little goes a long way: Rolled into a Greek-style wrap or tossed into salads, omelets or grain bowls, pre-prepped cheese adds flavor while saving key minutes when time is short; shredded parmesan is equally handy.
