Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
7 bodyweight hang squat cleans
14 GHD sit-ups
21 push-ups
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Egg Cups with Ham and Bacon
Protein-packed breakfast cups with eggs, smoky bacon, and savory ham — perfect for meal prep or a quick morning bite. See more →
Origins: 2011 Fast Company Interview
Coach discusses the beginnings of his training philosophy and the rise of group-based coaching. See more →
Chilean Empanadas
Savory South American hand pies reimagined in a buttery almond-flour dough, filled with seasoned beef, onions, and olives. See more →
For time:
2-minute handstand hold
Row 500 meters
2-minute plank hold
Row 500 meters
2-minute support on rings
Row 500 meters
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Gochujang Butter Cod
Flaky cod fillets seared in a rich gochujang butter sauce for a savory, slightly spicy dish with deep umami flavor. See more →
Ground Chicken Crust Pizza with Garlic Butter & Mozzarella
A savory, golden-crusted pizza made from seasoned ground chicken, topped with rich tomato, melted cheese, and finished with a drizzle of olive oil and fresh herbs. See more →
4 rounds for time:
100-m farmer carry
10 kettlebell snatches
10 kettlebell snatches, other arm
400-m run
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The BRCA1 gene may play a key role in maintaining mitochondrial function and energy metabolism in skeletal muscle. See more →
Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health. See more →
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa. See more →
AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance. See more →
Green Curry Meatballs
Tender, juicy meatballs simmered in a creamy, aromatic green curry sauce — rich in flavor and perfectly spiced. See more →
Nutritional Value Score Ranks Foods by Nutrient Density
Food scoring system attempts to rank foods based on nutrient density and their potential to reduce chronic disease risk. See more →
Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →
Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →
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Ketone production appears to protect the liver during fatty liver disease. See more →
15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
7 bodyweight hang squat cleans
14 GHD sit-ups
21 push-ups
If needed, reduce the load and scale the movements to aim for at least 5 rounds.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
2-minute handstand hold
Row 500 meters
2-minute plank hold
Row 500 meters
2-minute support on rings
Row 500 meters
In each static hold accumulate a total of 2 minutes. Does not need to be unbroken.
See more →For load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the 9 sets.
Additionally, practice handstand holds, walks, and pirouettes.
See more →4 rounds for time:
100-m farmer carry
10 kettlebell snatches
10 kettlebell snatches, other arm
400-m run
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Deadlift 5-5-3-3-3-1-1-1-1 reps
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Try to complete the pull-ups strict, the push-ups honest, and consider the GHD for the sit-ups. The squats are an all-out sprint.
See more →Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
The Tabata interval for the bike is 20 seconds of work followed by 10 seconds of rest, for 8 rounds.
The muscle-ups are strict, and use bodyweight for the clean and jerks.
Partition the muscle-ups and clean and jerks however you like during the 2 minutes, trying for max total reps of both.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →Ingredients
2 duck legs confit (store-bought or pre-cooked)
2 Tbsp duck fat, butter, or tallow (for crisping)
4 cups mixed greens (arugula, spinach, or romaine)
½ cup cherry tomatoes, halved
¼ cup crumbled goat cheese or blue cheese
2 Tbsp chopped walnuts or pecans (optional)
Salt and black pepper, to taste
For the Warm Garlic Butter Dressing:
3 Tbsp butter
1 clove garlic, minced
1 tsp Dijon mustard
1 Tbsp lemon juice
Salt and pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 41g
Fat: 55g
Carbs: 5g
Egg Cups with Ham and Bacon
Protein-packed breakfast cups with eggs, smoky bacon, and savory ham — perfect for meal prep or a quick morning bite. See more →Ingredients
8 large eggs
4 slices bacon, cooked and crumbled
½ cup diced ham
½ cup shredded cheddar cheese
¼ cup heavy cream
Salt and black pepper, to taste
1 Tbsp butter or tallow (for greasing muffin tin)
Macronutrients
(per 3 cups, serves 4)
Protein: 28g
Fat: 28g
Carbs: 2g
Chilean Empanadas
Savory South American hand pies reimagined in a buttery almond-flour dough, filled with seasoned beef, onions, and olives. See more →Ingredients
For the Dough:
2 cups almond flour
1 cup shredded mozzarella cheese
2 Tbsp butter or tallow
1 large egg
½ tsp salt
For the Filling:
1 Tbsp butter or tallow
1 lb ground beef
1 small onion, finely diced
2 cloves garlic, minced
1 hard-boiled egg, chopped
6 green olives, sliced
½ tsp cumin
½ tsp smoked paprika
½ tsp chili powder
Salt and black pepper, to taste
Macronutrients
(per serving, makes 6 empanadas)
Protein: 22g
Fat: 32g
Carbs: 7g
Gochujang Butter Cod
Flaky cod fillets seared in a rich gochujang butter sauce for a savory, slightly spicy dish with deep umami flavor. See more →Ingredients
For the Cod:
4 cod fillets (about 6 oz each)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Gochujang Butter Sauce:
3 Tbsp butter, softened
1 Tbsp gochujang paste
1 tsp soy sauce or coconut aminos
1 tsp rice vinegar
1 clove garlic, minced
1 tsp lemon juice
Optional Garnish:
Sliced green onions
Sesame seeds
Macronutrients
(per serving, serves 4)
Protein: 32g
Fat: 22g
Carbs: 2g
Ground Chicken Crust Pizza with Garlic Butter & Mozzarella
A savory, golden-crusted pizza made from seasoned ground chicken, topped with rich tomato, melted cheese, and finished with a drizzle of olive oil and fresh herbs. See more →Ingredients
For the Chicken Crust:
16 oz. ground chicken (preferably thigh meat for better fat content)
1 large egg
2 oz. grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
1 Tbsp melted butter or tallow (for brushing before baking)
For the Toppings:
4 oz. mozzarella cheese, shredded
2 oz. full-fat ricotta or mascarpone (optional for creaminess)
3 Tbsp sugar-free tomato purée or crushed tomatoes
½ tsp dried basil
½ tsp oregano
1 small clove garlic, minced
1 Tbsp butter (for sautéing garlic)
6–8 slices pepperoni or cooked bacon (optional)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(per serving, ¼ pizza)
Protein: 40g
Fat: 35g
Carbs: 4g
Fennel and Sausage Pasta with Zoodles
Savory Italian sausage, sweet fennel, and garlic come together in a creamy sauce tossed with fresh zucchini noodles. See more →Ingredients
16 oz Italian sausage, casings removed
½ bulb fennel, thinly sliced
2 cloves garlic, minced
2 Tbsp butter or tallow
½ cup heavy cream
¼ cup grated Parmesan cheese
4 cups zucchini noodles (about 2 medium zucchinis)
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 18g
Fat: 32g
Carbs:57g
Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa. See more →Ingredients
4 large eggs
1 Tbsp butter or tallow (for cooking)
½ lb ground turkey or breakfast sausage
4 slices bacon, cooked and crumbled
½ cup shredded cheddar or Monterey Jack cheese
1 small avocado, diced
¼ cup salsa or diced tomatoes
¼ cup chopped cilantro
½ tsp smoked paprika
½ tsp garlic powder
Salt and black pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 42g
Fat: 45g
Carbs: 5g
Green Curry Meatballs
Tender, juicy meatballs simmered in a creamy, aromatic green curry sauce — rich in flavor and perfectly spiced. See more →Ingredients
For the Meatballs:
1 lb ground chicken, turkey, or pork
1 clove garlic, minced
1 tsp grated fresh ginger
1 Tbsp chopped cilantro
1 egg
¼ cup almond flour
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or tallow (for browning)
For the Green Curry Sauce:
2 Tbsp butter or tallow
2 Tbsp green curry paste (adjust to spice level)
1 can (13.5 oz) full-fat coconut milk
1 Tbsp fish sauce or coconut aminos
1 tsp lime juice
1 cup baby spinach or bok choy (optional, for greens)
Fresh basil or cilantro, for garnish
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 38g
Carbs: 6g
Halibut & Arugula Salad
A crisp, vibrant salad of seared halibut, fresh arugula, cucumber, and cilantro, finished with lemon, olive oil, and a hint of garlic. See more →Ingredients
For the Salad:
4 halibut fillets (about 6 oz each)
2 Tbsp butter or tallow (for cooking)
4 cups arugula
1 cucumber, thinly sliced
¼ cup fresh cilantro, chopped
½ tsp garlic powder
Salt and black pepper, to taste
2 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Optional: lemon wedges for serving
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 19g
Carbs: 4g
Ground Turkey Soup with Kale
A light yet hearty tomato-based soup made with ground turkey, chicken stock, tender kale, and celery. See more →Ingredients
1 lb ground turkey
1 Tbsp butter or tallow
1 small onion, diced
2 cloves garlic, minced
2 celery stalks, sliced
1 cup kale, chopped
1 small tomato, diced (or ½ cup canned diced tomatoes)
4 cups chicken stock
½ tsp dried oregano
½ tsp smoked paprika
Salt and black pepper, to taste
1 Tbsp fresh parsley or cilantro, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 14g
Carbs: 6g
Sugar: A Drug We Refuse to Name
Modern diets flood our bodies with refined sugar in ways that exploit ancient survival instincts.
Origins: 2011 Fast Company Interview
Coach discusses the beginnings of his training philosophy and the rise of group-based coaching.
This Viral "Deep fake Detection Trick" Might Actually Make you Easier to Scam
The problem with viral AI “detection hacks,” and what you need to understand before the next scam hits your screen
How do hereditary cancer genes work in healthy cells?
BSI Medical Society Journal Club
Skeletal Muscle Function Is Dependent Upon BRCA1 to Maintain Genomic Stability
The BRCA1 gene may play a key role in maintaining mitochondrial function and energy metabolism in skeletal muscle.
Beyond Science
Faults with a Stanford study's claims that a vegan diet is better for cardio metabolic health.
AMPK: restoring metabolic homeostasis over space and time
The cellular energy sensor AMPK plays a central role in regulating metabolism and maintaining energy balance.
Nutritional Value Score Ranks Foods by Nutrient Density
Food scoring system attempts to rank foods based on nutrient density and their potential to reduce chronic disease risk.
Finding My Way
Discovering purpose in serving trainers and gym owners
Ketogenesis Mitigates Steatotic Liver Disease Through Mechanisms Beyond Fat Oxidation
Ketone production appears to protect the liver during fatty liver disease.
Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing.
See more →15-minute AMRAP
Complete as many rounds as possible in 15 minutes of:
7 bodyweight hang squat cleans
14 GHD sit-ups
21 push-ups
Sugar: A Drug We Refuse to Name
Modern diets flood our bodies with refined sugar in ways that exploit ancient survival instincts.
See more →
