Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
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Kimchi Cauliflower Fried Rice
A twist on fried rice featuring cauliflower, tangy kimchi, and savory eggs, finished with a drizzle of olive oil See more →
10 rounds for time:
Row 200 meters
7 dumbbell push press
1 legless rope climb, 15-foot rope
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Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →
French Onion Steak and Egg Quiches
Savory mini quiches layered with caramelized onions, tender steak, and a rich cheese topping, all nestled into a crispy pork rind and almond flour crust. See more →
Pork Rind-Crusted Cod with Lemony Caper Sauce
Crispy pork rind-crusted cod fillets topped with a rich lemon butter caper sauce. See more →
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Spicy Pork Carnitas Lettuce Cups
Slow-cooked pork shoulder wrapped in crisp butter lettuce, topped with fresh pico de gallo and a drizzle of olive oil. See more →
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil. See more →
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Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
Lamb simmered with warm Moroccan spices and tomatoes, served over light cauliflower couscous for a rich yet low-carb take on a classic tagine. See more →
For load:
Left-arm Turkish get-up 1-1-1 reps
Right-arm Turkish get-up 1-1-1 reps
Also,
Rope climb 3-3-3 trips
See more →Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 box jumps
20-cal. bike
10 strict toes-to-bars
Men use a 24” box.
Women use a 20” box
10 rounds for time:
Row 200 meters
7 dumbbell push press
1 legless rope climb, 15-foot rope
Men use 50-lb DBs.
Women use 35-lb DBs.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →12-9-6-3 reps for time:
1.5X bodyweight back squat
1.25X bodyweight hang power clean
Additionally, practice L-sits for 20 minutes.
See more →3-2-1 minutes of each:
Max rep strict muscle-ups
Rest
Max duration handstand hold
Rest
This workout is 23 minutes — 3 minutes of MUs, rest 3 minutes, 3 minutes of HS hold, rest 3 minutes; 2 minutes of MUs, rest 2 minutes, 2 minutes of HS hold, rest 2 minutes; 1 minute of MUs, rest 1 minute, 1 minute of HS hold.
For the handstand hold, multiple sets is ok. Accumulate as much time as possible within the interval.
See more →21-15-9 reps for time:
Row (calories)
Thrusters
Choose a load for the thrusters that you think you can do unbroken while still rowing hard.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Left-arm Turkish get-up 1-1-1 reps
Right-arm Turkish get-up 1-1-1 reps
Also,
Rope climb 3-3-3 trips
Alternate left arm and right arm attempts on the TGU if you prefer.
For the rope climbs, climb to the “top”, control your descent, tap the floor with your foot, then head back back up without stopping. Pick a height for your “top” that allows you to complete 3 unbroken trips. If 3 trips up your rope is too easy, go legless. If still too easy, hold an L position.
See more →4 rounds for time:
30 wall balls
30 sit-ups
Run 400 meters
Men throw 20-lb ball to 10’
Women throw 14-lb ball to 9’
For load:
Bench press 5-5-3-3-3-1-1-1-1 reps
Additionally, practice scales or balance drills for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
See more →Lamb Bolognese with Zucchini Noodles
Herb-infused lamb bolognese simmered with tomatoes and spooned over light zucchini noodles See more →Ingredients
1 lb ground lamb
1 Tbsp butter or beef tallow (for cooking)
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 Tbsp tomato paste (no sugar added)
1 tsp dried oregano
1 tsp dried basil
½ tsp crushed red pepper flakes (optional)
½ tsp coarse sea salt
½ tsp cracked black pepper
3 medium zucchini (spiralized into noodles)
1 Tbsp extra virgin olive oil (for finishing)
Fresh basil or parsley, chopped (for garnish)
Macronutrients
Protein: 89g
Fat: 115g
Carbs: 42g
Kimchi Cauliflower Fried Rice
A twist on fried rice featuring cauliflower, tangy kimchi, and savory eggs, finished with a drizzle of olive oil See more →Ingredients
1 Tbsp butter or beef tallow (for cooking)
2 eggs, lightly beaten
2 cups cauliflower rice (fresh or frozen)
½ cup kimchi, chopped
¼ cup green onions, chopped (plus extra for garnish)
½ cup cooked chicken or pork belly, diced (optional for added protein)
1 Tbsp coconut aminos or tamari (gluten-free)
½ tsp sesame oil
½ tsp coarse sea salt
¼ tsp cracked black pepper
Pinch of red pepper flakes (optional)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 40g
Fat: 41g
Carbs: 15g
Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →Ingredients
6 oz chicken breast or thigh, cut into bite-sized pieces
2 large pasture-raised eggs
1 Tbsp butter (for cooking)
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (optional, for garnish)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 65g
Fat: 41g
Carbs: 3g
French Onion Steak and Egg Quiches
Savory mini quiches layered with caramelized onions, tender steak, and a rich cheese topping, all nestled into a crispy pork rind and almond flour crust. See more →Ingredients
For the Crust:
¾ cup finely crushed pork rinds
¼ cup almond flour
2 Tbsp butter, melted
¼ tsp salt
For the Filling:
8 oz sirloin steak, cooked medium-rare and diced
6 large pasture-raised eggs
½ cup heavy cream (or full-fat coconut milk for dairy-free)
2 medium yellow onions, thinly sliced
2 Tbsp butter (for caramelizing onions)
½ tsp garlic powder
¼ tsp dried thyme
Salt and pepper, to taste
½ cup Gruyère cheese, shredded (or aged Swiss)
Macronutrients
Protein: 150g
Fat: 199g
Carbs: 35g
Pork Rind-Crusted Cod with Lemony Caper Sauce
Crispy pork rind-crusted cod fillets topped with a rich lemon butter caper sauce. See more →Ingredients
6 oz cod fillet
½ cup crushed pork rinds
1 egg
1 Tbsp heavy cream
¼ cup almond flour
2 Tbsp butter (for cooking)
Salt and pepper, to taste
For the Lemony Caper Sauce:
2 Tbsp butter
1 Tbsp capers, drained
1 Tbsp lemon juice
½ tsp lemon zest
Salt and pepper, to taste
Macronutrients
Protein: 65g
Fat: 80g
Carbs: 7g
Spicy Pork Carnitas Lettuce Cups
Slow-cooked pork shoulder wrapped in crisp butter lettuce, topped with fresh pico de gallo and a drizzle of olive oil. See more →Ingredients
2 lbs pork shoulder
1 Tbsp butter or beef tallow (for cooking)
1 tsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
½ tsp garlic powder
½ tsp onion powder
½ tsp crushed red pepper flakes (adjust to taste)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 cup pico de gallo (fresh diced tomato, onion, cilantro, jalapeño, lime juice)
8 large butter lettuce leaves
1 Tbsp extra virgin olive oil (for finishing)
Fresh cilantro, chopped (for garnish)
Macronutrients
Protein: 177g
Fat: 225g
Carbs: 26g
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil. See more →Ingredients
2 Tbsp butter (for cooking)
½ small onion, diced
2 cloves garlic, minced
1 lb ground turkey
½ tsp dried oregano
½ tsp paprika
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
4 cups chicken broth (no sugar added)
1 cup chopped kale, stems removed
2 Tbsp fresh lemon juice
1 tsp lemon zest
½ cup heavy cream (for richness)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 101g
Fat: 119g
Carbs: 26g
Moroccan-Spiced Lamb Tagine with Cauliflower Couscous
Lamb simmered with warm Moroccan spices and tomatoes, served over light cauliflower couscous for a rich yet low-carb take on a classic tagine. See more →Ingredients
1.5 lbs lamb shoulder or leg, cut into chunks
1 Tbsp butter or beef tallow (for cooking)
1 large onion, chopped
3 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground ginger
½ tsp coarse sea salt
½ tsp cracked black pepper
2 cups cauliflower florets (for couscous)
1 Tbsp extra virgin olive oil (for finishing)
Fresh cilantro or parsley, chopped (for garnish)
Macronutrients
Protein: 168g
Fat: 180g
Carbs: 28g
Chicken Shawarma
Spiced chicken thighs marinated in warm Middle Eastern spices and seared in rich, golden butter, served with cucumber yogurt sauce or cauliflower tabbouleh. See more →Ingredients
2 chicken thighs
1 Tbsp melted butter (for marinade)
1 Tbsp butter (for cooking)
1 Tbsp lemon juice
1 clove garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp ground cinnamon
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp olive oil (for garnish)
Fresh parsley or mint, for garnish
Lemon wedges, for serving
Macronutrients
Protein: 40g
Fat: 70g
Carbs: 7g
Italian Sausage and Peppers Skillet over Cauliflower Mash
Skillet of savory Italian sausage, peppers, and onions served over creamy cauliflower mash. See more →Ingredients
1 lb Italian sausage (mild or spicy, no added sugar)
1 Tbsp butter or beef tallow (for cooking)
1 red bell pepper, sliced
1 green bell pepper, sliced
1 small onion, sliced
2 cloves garlic, minced
½ tsp coarse sea salt
½ tsp cracked black pepper
1 tsp dried Italian herbs (basil, oregano, thyme)
3 cups cauliflower florets
2 Tbsp heavy cream
2 Tbsp butter (for mash)
1 Tbsp extra virgin olive oil (for finishing)
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 74g
Fat: 150g
Carbs: 47g
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Regulatory policy rooted in a historic lab misrepresentation
Payments to Peer Reviewers of Major Medical Journals
JAMA report on drug and medical device manufacturers funding peer reviewers
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Surprising?
Avoiding Disease
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Do We Really Need Zone 2?
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Spice-crusted chicken breasts seared in butter and paired with creamy roasted garlic cauliflower mash.
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Yale’s ISPS works to address the growing crisis of irreproducible science
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