Garlic Butter Shrimp with Ginger Bok Choy
Shrimp sautéed in rich garlic butter and paired with tender, fragrant bok choy infused with ginger. See more →
For time:
20 bodyweight back squats
Run 800 meters
15 bodyweight back squats
Run 800 meters
10 bodyweight back squats
Run 800 meters
Mechanism of reduced muscle atrophy via ketone body (D)-3-hydroxybutyrate
A ketone body appears to help preserve muscle by reducing protein breakdown and supporting protein and nucleotide metabolism. See more →
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →
The Student Who Helped Uncover a Massive Botnet
A college researcher used online sleuthing—and a well-timed meme—to help expose one of the internet’s largest cyberattack networks. See more →
Chorizo and Manchego Omelette
A bold, flavorful omelette filled with smoky chorizo, melted Manchego cheese, and buttery eggs. See more →
National War College Speech: Part 1
Coach introduces foundational principles of training to future military leaders See more →
Garlic Shrimp Tapas (Gambas al Ajillo)
A classic Spanish tapas dish featuring juicy shrimp sautéed in bubbling garlic butter with a touch of heat. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 kipping chest-to-bar pull-ups
3 strict pull-ups
1 strict chest-to-bar pull-up
30-second L-sit hold
From Laplace To Supernova SN 1987a: Bayesian Inference In Astrophysics
Bayesian probability provides a clearer and more consistent framework for scientific inference than traditional frequentist statistics. See more →
Coconut Lemongrass Chicken
Tender chicken simmered in a rich, aromatic coconut cream sauce infused with lemongrass, garlic, and ginger — a fragrant, satisfying, dish. See more →
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Elevate GLP-1 Naturally
How whole foods activate the body’s own GLP-1 system—without the drugs. See more →
Croque Madame
All the indulgence of the classic French favorite — smoky ham, melted Gruyère, creamy cheese sauce, and a buttery fried egg — without the bread. See more →
Choctaw Nation Town Hall
Greg Glassman at the Choctaw Nation Wellness Center: November 2017 See more →
French Lamb Chops with Rosemary Beurre Blanc
Pan-seared lamb chops served with a silky, buttery rosemary beurre blanc — a luxurious, high-fat meal bursting with French flavor. See more →
Mitochondrial ROS and Fuel Choice
How the type of food or fuel entering mitochondria can influence reactive oxygen species formation. See more →
Ginger-Soy Steamed Cod
Delicate cod fillets gently steamed with fresh ginger, garlic, and a savory soy-infused butter sauce. See more →
Exceeding the Guidelines: Exercise During Pregnancy in Elite and Recreational Athletes
High levels of exercise during pregnancy may be safer than commonly assumed. See more →
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 →
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 →
For time:
20 bodyweight back squats
Run 800 meters
15 bodyweight back squats
Run 800 meters
10 bodyweight back squats
Run 800 meters
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Push jerk 1-1-1-1-1-1-1 reps
Additionally, practice handstand push-ups for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 kipping chest-to-bar pull-ups
3 strict pull-ups
1 strict chest-to-bar pull-up
30-second L-sit hold
For the pull-ups, choose variations that range from medium, to hard, to really hard, but still allow you to stay on the bar for the first couple of rounds.
See more →For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
Men use a 20-lb ball to 10 feet.
Women use a 14-lb ball to 9 feet.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Weighted pull-up 5-5-3-3-3-1-1-1-1 reps
Bench press 5-5-3-3-3-1-1-1-1 reps
Attempt to increase loads for each of the sets.
See more →5 rounds for time:
Run 800 meters
40 box jumps
Jump a 20” box.
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 →Garlic Butter Shrimp with Ginger Bok Choy
Shrimp sautéed in rich garlic butter and paired with tender, fragrant bok choy infused with ginger. See more →Ingredients
1 lb large shrimp, peeled and deveined
3 Tbsp butter or tallow (divided)
3 cloves garlic, minced
1 Tbsp fresh ginger, grated
4 cups baby bok choy, halved lengthwise
1 Tbsp lime juice
Salt and black pepper, to taste
1 Tbsp chopped green onions or cilantro (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 20g
Carbs: 3g
Chipotle Chicken with Cauliflower Mexican Rice
Smoky, spicy chipotle chicken served with flavorful Mexican-style cauliflower rice. See more →Ingredients
For the Chicken:
1 lb chicken thighs or breasts
2 Tbsp butter or tallow (for cooking)
1 chipotle pepper in adobo, minced (or 1 tsp chipotle paste)
1 tsp smoked paprika
½ tsp garlic powder
½ tsp cumin
Salt and black pepper, to taste
1 Tbsp lime juice
For the Cauliflower Mexican Rice:
3 cups cauliflower rice
1 Tbsp butter or tallow
1 small tomato, finely diced
¼ cup onion, finely diced
1 clove garlic, minced
¼ cup fresh cilantro, chopped
½ tsp cumin
Salt and pepper, to taste
1 Tbsp lime juice
Macronutrients
(per serving, serves 4)
Protein: 33g
Fat: 28g
Carbs: 6g
Chorizo and Manchego Omelette
A bold, flavorful omelette filled with smoky chorizo, melted Manchego cheese, and buttery eggs. See more →Ingredients
4 large eggs
2 oz Spanish chorizo, diced
2 Tbsp butter or tallow (for cooking)
¼ cup shredded Manchego cheese
1 Tbsp heavy cream (optional, for extra fluffiness)
Salt and black pepper, to taste
1 Tbsp chopped parsley or chives (for garnish)
Macronutrients
(per serving, serves 2)
Protein: 44g
Fat: 65g
Carbs: 4g
Garlic Shrimp Tapas (Gambas al Ajillo)
A classic Spanish tapas dish featuring juicy shrimp sautéed in bubbling garlic butter with a touch of heat. See more →Ingredients
1 lb large shrimp, peeled and deveined
3 Tbsp butter or tallow
4 cloves garlic, thinly sliced
½ tsp red pepper flakes (optional, for spice)
1 Tbsp lemon juice
Salt and black pepper, to taste
1 Tbsp chopped parsley (for garnish)
Lemon wedges (for serving)
Macronutrients
(per serving, serves 4)
Protein: 28g
Fat: 22g
Carbs: 1g
Coconut Lemongrass Chicken
Tender chicken simmered in a rich, aromatic coconut cream sauce infused with lemongrass, garlic, and ginger — a fragrant, satisfying, dish. See more →Ingredients
1 ½ lbs chicken thighs or breasts, cut into bite-sized pieces
2 Tbsp butter or tallow (for cooking)
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 stalk lemongrass, trimmed and finely minced (or 1 Tbsp lemongrass paste)
1 cup full-fat coconut milk
1 Tbsp fish sauce or coconut aminos
1 Tbsp lime juice
1 tsp turmeric
Salt and black pepper, to taste
Fresh cilantro or Thai basil, chopped (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 38g
Fat: 34g
Carbs: 4g
Croque Madame
All the indulgence of the classic French favorite — smoky ham, melted Gruyère, creamy cheese sauce, and a buttery fried egg — without the bread. See more →Ingredients
For the Base:
4 slices deli ham (sugar-free, uncured)
4 slices Gruyère or Swiss cheese
2 large eggs
1 Tbsp butter or tallow (for frying)
Salt and black pepper, to taste
For the Béchamel Sauce:
1 Tbsp butter
1 Tbsp almond flour
¾ cup heavy cream
¼ cup shredded Gruyère cheese
¼ tsp Dijon mustard
Pinch of nutmeg
Salt and black pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 45g
Fat: 42g
Carbs: 6g
French Lamb Chops with Rosemary Beurre Blanc
Pan-seared lamb chops served with a silky, buttery rosemary beurre blanc — a luxurious, high-fat meal bursting with French flavor. See more →Ingredients
For the Lamb Chops:
8 small lamb chops (about 1½ lbs total)
1 Tbsp butter or tallow (for searing)
1 tsp fresh rosemary, chopped
Salt and black pepper, to taste
For the Rosemary Beurre Blanc:
½ cup dry white wine or chicken broth
1 small shallot, finely minced
1 sprig fresh rosemary
½ cup (1 stick) cold butter, cubed
1 Tbsp lemon juice
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 39g
Carbs: 2g
Ginger-Soy Steamed Cod
Delicate cod fillets gently steamed with fresh ginger, garlic, and a savory soy-infused butter sauce. See more →Ingredients
For the Cod:
4 cod fillets (about 6 oz each)
2 Tbsp butter or tallow (for the steamer or pan)
Salt and black pepper, to taste
For the Ginger-Soy Sauce:
2 Tbsp butter
1 clove garlic, minced
1 Tbsp fresh ginger, grated
2 Tbsp coconut aminos or tamari (no sugar added)
1 Tbsp lime juice
1 tsp sesame seeds (optional, for garnish)
2 green onions, thinly sliced (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 34g
Fat: 20g
Carbs: 3g
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
Mechanism of reduced muscle atrophy via ketone body (D)-3-hydroxybutyrate
A ketone body appears to help preserve muscle by reducing protein breakdown and supporting protein and nucleotide metabolism.
The Student Who Helped Uncover a Massive Botnet
A college researcher used online sleuthing—and a well-timed meme—to help expose one of the internet’s largest cyberattack networks.
National War College Speech: Part 1
Coach introduces foundational principles of training to future military leaders
From Laplace To Supernova SN 1987a: Bayesian Inference In Astrophysics
Bayesian probability provides a clearer and more consistent framework for scientific inference than traditional frequentist statistics.
Elevate GLP-1 Naturally
How whole foods activate the body’s own GLP-1 system—without the drugs.
Choctaw Nation Town Hall
Greg Glassman at the Choctaw Nation Wellness Center: November 2017
Mitochondrial ROS and Fuel Choice
How the type of food or fuel entering mitochondria can influence reactive oxygen species formation.
Exceeding the Guidelines: Exercise During Pregnancy in Elite and Recreational Athletes
High levels of exercise during pregnancy may be safer than commonly assumed.
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.
Garlic Butter Shrimp with Ginger Bok Choy
Shrimp sautéed in rich garlic butter and paired with tender, fragrant bok choy infused with ginger.
See more →For time:
20 bodyweight back squats
Run 800 meters
15 bodyweight back squats
Run 800 meters
10 bodyweight back squats
Run 800 meters
Mechanism of reduced muscle atrophy via ketone body (D)-3-hydroxybutyrate
A ketone body appears to help preserve muscle by reducing protein breakdown and supporting protein and nucleotide metabolism.
See more →
