Chicken with Roasted Red Peppers, Artichokes & Green Olives
A rich, Mediterranean-inspired dish featuring tender, seared chicken breasts in a creamy, lemony sauce. See more →
3 rounds for reps:
1 minute of box jumps
Rest 1 minute
1 minute of push press
Rest 1 minute
1 minute of burpees
Rest 1 minute
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Ginger Pork Lettuce Wraps
Savory ground pork cooked with soy sauce, garlic, and ginger, wrapped in cool, crisp lettuce leaves. See more →
For Time:
25 kettlebell swings
Run 200 meters
25 pulls to inverted hang
Run 200 meters
20 kettlebell swings
Run 200 meters
20 pulls to inverted hang
Run 200 meters
15 kettlebell swings
Run 200 meters
15 pulls to inverted hang
Run 200 meters
10 kettlebell swings
Run 200 meters
10 pulls to inverted hang
The Kettlebell Swing
We swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing, we proceed unabated. See more →
Squid Skewers with Avocado Salsa
Tender squid and crisp green pepper grilled to perfection, served with a bold, creamy avocado salsa and a vibrant citrus-herb garnish. See more →
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Bone-In Ribeye with Lemon Garlic Herb Butter
A juicy, grilled bone-in ribeye topped with melting lemon garlic herb butter—bursting with savory richness, bright citrus, and fresh herbs. See more →
For Load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L sit & L sit pirouettes for 20 minutes.
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The traditional scientific journal system is outdated and increasingly unfit for the digital and AI-driven era. See more →
Lemon Herb Shrimp & Veggie Kebobs
A lemon herb marinade offers a fresh, tangy flavor to these kebobs. See more →
Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
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Beef, Bok Choy & Snow Peas Stir-Fry
A bold, satisfying stir-fry with tender beef, crisp vegetables, and a savory soy-ginger sauce—topped with peanuts. See more →
For Time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
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Spicy Salmon Cakes
Creamy on the inside with a slight kick from the sriracha and freshness from the lemon zest. See more →
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →
Tuna Tostadas With Spicy Avocado Lime Crema Sauce
This cream sauce adds a creamy richness to the tostadas with a perfect kick to complement the fresh veggies and tuna. See more →
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Lauren Cody has extensive experience in the boardroom of numerous fast food chains. See more →
Avocado, Hard-Boiled Egg & Turkey Bacon Salad
The tangy mustard vinaigrette adds a bright, zesty flavor that ties everything together. It’s a well-balanced, high-protein, and low-carb salad that works perfectly for a light meal or hearty snack. See more →
NIH research to be made public, more quickly
Accelerating Access to Research Results: New Implementation Date for the 2024 NIH Public Access Policy. See more →
3 rounds for reps:
1 minute of box jumps
Rest 1 minute
1 minute of push press
Rest 1 minute
1 minute of burpees
Rest 1 minute
Men use a 30” box and 125 lb.
Women use a 24” box and 85 lb.
For Time:
25 kettlebell swings
Run 200 meters
25 pulls to inverted hang
Run 200 meters
20 kettlebell swings
Run 200 meters
20 pulls to inverted hang
Run 200 meters
15 kettlebell swings
Run 200 meters
15 pulls to inverted hang
Run 200 meters
10 kettlebell swings
Run 200 meters
10 pulls to inverted hang
Men use a 2-pood KB on the swings.
Women use a 1.5-pood KB on the swings.
Use pull-up bar or rings for the pulls-to-inverted and keep your arms STRAIGHT as you pull from hanging below (feet towards the floor,) to hanging inverted (feet towards the ceiling.)
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Load:
Back squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L sit & L sit pirouettes for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.
Compare to 250216.
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 →For Time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
GHD sit-ups can deliver a devastating blow if you haven't had prior exposure to them. Scale them way back if you've never done them before.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Load:
Front squat 5-5-3-3-3-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
Compare to 250316.
See more →7 rounds for time:
2 legless rope climbs
7 handstand push-ups
If your rope is short, less than 15 feet, start from seated on the ground.
Try to make the rope climbs a "double-up," touching the ground with your foot and going right back up, for as many rounds as you are able.
See more →5 rounds for time:
Run 400 meters
21 dumbbell clean & jerks
Men use 50-lb. DBs.
Women use 35s.
Chicken with Roasted Red Peppers, Artichokes & Green Olives
A rich, Mediterranean-inspired dish featuring tender, seared chicken breasts in a creamy, lemony sauce. See more →Ingredients
6 oz. chicken breast
1 tbsp. butter
1/4 cup roasted red peppers (sliced)
1/4 cup artichoke hearts (quartered)
2 tbsp. green olives (halved)
1/2 cup baby spinach (chopped)
1 garlic clove (minced)
1/4 tsp. dried thyme
1/4 cup chicken broth
2 tbsp. heavy cream
1 tbsp. lemon juice
1/4 tsp. lemon zest
Salt and pepper
Chopped cilantro (for garnish)
Macronutrients
Protein: 35g
Fat: 39g
Carbohydrates: 9g
Ginger Pork Lettuce Wraps
Savory ground pork cooked with soy sauce, garlic, and ginger, wrapped in cool, crisp lettuce leaves. See more →Ingredients
6 oz ground pork
1 Tbsp butter or coconut oil
1 clove garlic, minced
½ tsp fresh ginger, grated
1 Tbsp soy sauce
½ tsp white vinegar
¼ tsp chili flakes or sriracha (optional, for heat)
2–3 large butter lettuce or romaine leaves
1 Tbsp scallions, sliced (for garnish)
1 tsp olive oil (for drizzling)
Macronutrients
Protein: 30g
Fat: 40g
Carbs: 2g
Squid Skewers with Avocado Salsa
Tender squid and crisp green pepper grilled to perfection, served with a bold, creamy avocado salsa and a vibrant citrus-herb garnish. See more →Ingredients
6 oz. squid (cleaned, cut into bite-sized rings or strips)
1 small green bell pepper (cut into chunks)
1 tbsp.butter (melted)
1/2 tsp. garlic powder
1/4 tsp. smoked paprika
Salt and pepper
Wooden or metal skewers
For the Salsa
1/2 avocado (cubed)
1/4 cup red onion (finely diced)
1 red chili or hot red pepper (finely chopped, adjust to heat preference)
1 tbsp. lime juice
1 tbsp. chopped cilantro
Salt to taste
For Garnish
1 lemon slice (cut into wedges)
1 tbsp. extra red onion (finely diced)
1 tbsp. chopped cilantro
Macronutrients
Protein: 28g
Fat: 22g
Carbohydrates: 10g
Bone-In Ribeye with Lemon Garlic Herb Butter
A juicy, grilled bone-in ribeye topped with melting lemon garlic herb butter—bursting with savory richness, bright citrus, and fresh herbs. See more →Ingredients
1 large bone-in French ribeye (1.5 lbs)
Salt, to taste
Pepper, to taste
2 tsp avocado oil
4 oz salted butter, softened (or unsalted + 1 tsp added salt)
2 cloves fresh garlic, minced
1 tsp lemon zest
1 tsp lemon juice
1 tsp chopped fresh rosemary
1 tsp chopped fresh thyme
1 tsp chopped fresh parsley
¼ tsp red pepper flakes (optional)
Macronutrients
Protein: 127g
Fat: 107g
Carbs: 1g
Lemon Herb Shrimp & Veggie Kebobs
A lemon herb marinade offers a fresh, tangy flavor to these kebobs. See more →Ingredients
3 oz shrimp, peeled and deveined
1 small zucchini, sliced
⅛ orange bell pepper, cubed
⅛ green bell pepper, cubed
¼ red onion, cubed
1 Tbsp butter
2 tsp lemon juice
1 tsp Dijon mustard
1 tsp fresh thyme, chopped
½ tsp garlic, minced
1 tsp lemon zest
1 Tbsp parsley, chopped
Salt and pepper to taste
Macronutrients
Protein: 20g
Fat: 20g
Carbohydrates: 9g
Beef, Bok Choy & Snow Peas Stir-Fry
A bold, satisfying stir-fry with tender beef, crisp vegetables, and a savory soy-ginger sauce—topped with peanuts. See more →Ingredients
For the Stir-Fry:
8 oz beef sirloin, thinly sliced
1 Tbsp coconut oil, divided
¼ cup snow peas, trimmed
¼ cup baby bok choy, halved
½ red bell pepper, julienned
2 Tbsp peanuts, roughly chopped
Green onions, sliced (for garnish)
For the Sauce:
2 Tbsp soy sauce
1 Tbsp white vinegar
1 Tbsp fresh ginger, grated
1 clove garlic, minced
¼ tsp chili flakes or ½ tsp chili paste (optional, for heat)
¼ cup beef broth
Macronutrients
Protein: 55g
Fat: 51g
Carbs: 13g
Spicy Salmon Cakes
Creamy on the inside with a slight kick from the sriracha and freshness from the lemon zest. See more →Ingredients
2½ oz salmon
1 cup baby gem lettuce
¼ onion, finely chopped
2 Tbsp scallions, chopped
1 Tbsp sriracha (or adjust to taste)
1 tsp garlic, minced
1½ Tbsp butter
2 Tbsp parsley, chopped
¼ cup sour cream
1 oz cream cheese, softened
1 egg white, beaten
1 tsp lemon zest
Salt and pepper to taste
Macronutrients
Protein: 27g
Fat: 37g
Carbs: 6g
Drumsticks with Arugula Salad
Grilled chicken drumsticks marinated in white wine, garlic, and lime, served with a crisp arugula and cherry tomato salad dressed in a simple balsamic vinaigrette. See more →Ingredients
For the Chicken:
2 chicken drumsticks
2 tablespoons dry white wine (like Sauvignon Blanc)
1 teaspoon finely grated garlic
1 teaspoon lime juice
1 teaspoon coconut aminos (or soy sauce)
½ teaspoon sea salt
½ teaspoon Dijon mustard
¼ teaspoon black pepper
¼ teaspoon dried thyme
¼ teaspoon ground cumin
Coconut or avocado oil spray
For the Salad:
1 cup arugula
½ cup cherry tomatoes, halved
1 teaspoon balsamic vinegar
1 teaspoon olive oil
Pinch of Italian seasoning (to taste)
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 16g
Carbs: 4g
Tuna Tostadas With Spicy Avocado Lime Crema Sauce
This cream sauce adds a creamy richness to the tostadas with a perfect kick to complement the fresh veggies and tuna. See more →Ingredients
For the tuna:
4 oz canned tuna, drained (in water)
1 Tbsp lime juice
1 Tbsp olive oil
1 Tbsp cilantro, chopped
1 scallion, chopped
Salt and pepper to taste
For the lettuce wraps:
Large romaine or butter lettuce leaves (as tostada shells)
¼ cup red cabbage, thinly sliced
¼ cup carrot, julienned or shredded
2 Tbsp red onion, thinly sliced
1 avocado, sliced
1 Tbsp fresh jalapeño, thinly sliced (for garnish)
For the spicy avocado lime cream sauce:
½ avocado
2 Tbsp sour cream or Greek yogurt
1 Tbsp lime juice
1 tsp hot sauce (adjust to taste, or use fresh chopped chili for more heat)
1 garlic clove, minced
Salt and pepper to taste
Macronutrients
Protein: 30g
Fat: 36g
Carbohydrates: 18g
Avocado, Hard-Boiled Egg & Turkey Bacon Salad
The tangy mustard vinaigrette adds a bright, zesty flavor that ties everything together. It’s a well-balanced, high-protein, and low-carb salad that works perfectly for a light meal or hearty snack. See more →Ingredients
For the Salad:
2 large eggs
2 slices turkey bacon (or regular bacon), cooked and crumbled
½ avocado, diced
2 cups mixed greens (arugula, spinach, or lettuce)
¼ cup cherry tomatoes, halved
1 Tbsp red onion, thinly sliced
Salt and pepper, to taste
For the Mustard Vinaigrette:
1 Tbsp olive oil
½ Tbsp apple cider vinegar
½ tsp Dijon mustard
Salt and pepper, to taste
Macronutrients
Protein: 20g
Fat: 30g
Carbohydrates: 8g
Death in a Bottle: My 24-Year Battle with Benzodiazepines
Timothy John Snyder recounts his struggle with benzodiazepine addiction. Beginning with a Xanax for stress, this led to a long-term dependency, including over 15 years on Klonopin.
The Kettlebell Swing
We swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing, we proceed unabated.
‘Parkinson’s is a man-made disease’
Europe’s flawed oversight of pesticides may be fueling a silent epidemic, warns Dutch neurologist Bas Bloem. His fight for reform pits him against industry, regulators — and time.
10 reasons why the science research journal has passed its sell-by date
The traditional scientific journal system is outdated and increasingly unfit for the digital and AI-driven era.
What About Cardio?
Traditional “cardio” may be neither as distinct nor as powerful a contribution to general conditioning as widely believed.
Do red and processed meats cause cancer?
In 2015, WHO said yes, but insiders say the process was flawed and biased
Why Mitochondria Matter More Than Mutations
"We've been treating cancer backwards"
Understanding Clinical Trials
The process, limitations, and common problems with RCTs.
Orangetheory's new president
Lauren Cody has extensive experience in the boardroom of numerous fast food chains.
NIH research to be made public, more quickly
Accelerating Access to Research Results: New Implementation Date for the 2024 NIH Public Access Policy.
Denver Omelette Skillet
Fluffy eggs cooked with ham, bell peppers, onions, and cheese, served skillet-style.
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The missing ingredient in medical training: evidence-based nutrition
Dietary education leaves doctors unprepared to treat chronic disease.
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