Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →
7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
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Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
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Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →
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Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →
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Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →
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Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
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Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →
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Buffalo Cauliflower & Chicken Wraps
Spicy roasted cauliflower and tender chicken come together in a creamy wrap that’s bold, satisfying, and full of flavor. See more →
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Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →
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7 rounds for reps:
Dumbbell push press for 45 seconds
Rest 15 seconds
Box jump for 45 seconds
Rest 15 seconds
Men use 70-lb DBs and jump a 30” box.
Women use 50-lb DBs and jump a 24” box.
3 rounds for time:
21 power cleans
Run 400 meters
Men use 135 lb.
Women use 95 lb.
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 L pull-ups
10 ring dips
20 single-leg squats
Keep the pull-ups and dips as strict as possible for as long as possible.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Front squat 10-10-10-10-10 reps
Additionally, stretch for 20 minutes.
See more →3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Compare to 250330.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
15 push-ups
25-cal. bike
For the pull-over, start from a hang on the bar, pull the hips to the bar while inverting, and continue the rotation until you arrive in a support on top of the bar.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Power clean 5-5-3-3-3-1-1-1-1 reps
Additionally, practice handstands for 20 minutes.
See more →30-25-20-15-10 reps for time:
Medicine-ball cleans
Pull-ups
Men use a 30-lb ball.
Women use a 20-lb ball.
Szechuan Beef & Peppers
Bold, spicy Szechuan-style beef stir-fried with tender peppers in butter, delivering deep heat and umami. See more →Ingredients
6 oz flank steak or sirloin, thinly sliced against the grain
1½ Tbsp butter or tallow (for cooking)
½ cup red bell pepper, sliced
½ cup green bell pepper, sliced
1 small shallot, thinly sliced
1 clove garlic, minced
1 tsp fresh ginger, grated
½ tsp crushed Szechuan peppercorns (adjust to heat tolerance)
1 tsp chili garlic paste or chili flakes (optional, to taste)
1 Tbsp coconut aminos (optional, low-carb umami)
Salt, to taste
1 tsp olive oil (for finishing)
Optional garnish: sliced scallions or toasted sesame seeds
Macronutrients
(makes 1 serving)
Protein: 44g
Fat: 36g
Carbs: 6g
Spinach Artichoke Chicken Dip
A rich, cheesy spinach and artichoke dip loaded with shredded chicken, topped with golden bubbly cheese and served warm with crisp veggies for dipping. See more →Ingredients
6 oz cooked chicken breast or thigh, shredded
1 Tbsp butter or tallow
1 cup spinach (fresh or frozen, squeezed dry)
½ cup artichoke hearts, chopped
¼ cup cream cheese
¼ cup sour cream
¼ cup shredded mozzarella cheese (plus 2 Tbsp for topping)
2 Tbsp grated Parmesan (plus 1 Tbsp for topping)
1 garlic clove, minced
Salt and pepper, to taste
1 tsp olive oil (for finishing)
For Veggie Dipper:
½ cup cucumber slices
½ cup celery sticks
½ cup bell pepper strips
½ cup raw zucchini rounds
Macronutrients
(makes 2 servings)
Protein: 34g
Fat: 36g
Carbs: 9g
Halloumi & Roasted Veggie Bake
A savory bake featuring golden halloumi with roasted tomatoes, bell peppers, and onions, brightened with fresh lemon and finished with a drizzle of olive oil. See more →Ingredients
5 oz halloumi cheese, sliced
½ cup cherry tomatoes, halved
½ cup red bell pepper, chopped
¼ cup red onion, thinly sliced
1 Tbsp butter or tallow (for roasting)
1 tsp dried oregano or thyme
1 tsp paprika
Zest of ½ lemon
1 tsp lemon juice (optional, for brightness)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Lemon wedges, for serving
Macronutrients
(makes 1 serving)
Protein: 25g
Fat: 35g
Carbs: 8g
Beet, Squash & Chicken Bowl
A warm, hearty bowl of roasted squash and beets, topped with balsamic-glazed chicken and crunchy pistachios, finished with a drizzle of olive oil. See more →Ingredients
6 oz boneless, skin-on chicken thighs
½ cup yellow squash, diced
½ cup red beets, peeled and cubed
1 Tbsp butter or tallow (for roasting)
1 Tbsp butter (for cooking chicken)
1 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 garlic clove, minced
2 Tbsp shelled pistachios, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Macronutrients
(makes 1 serving)
Protein: 40g
Fat: 40g
Carbs: 12g
Bacon-Wrapped Jalapeño Poppers
Crispy bacon-wrapped jalapeños stuffed with creamy, cheesy filling—the perfect smoky, spicy appetizer or snack. See more →Ingredients
8 jalapeños, halved lengthwise and seeds removed
8 slices bacon
4 oz cream cheese, softened
½ cup shredded cheddar or Monterey Jack cheese
1 clove garlic, minced (optional)
¼ tsp smoked paprika
Salt and black pepper, to taste
Toothpicks (to secure the bacon, if needed)
Macronutrients
(per serving, 2 poppers — serves 4)
Protein: 14g
Fat: 22g
Carbs: 3g
Italian Wedding Soup
A comforting, savory soup with tender meatballs, fresh spinach, and a rich broth—simple, hearty, and full of flavor. See more →Ingredients
For the Meatballs:
1 lb ground beef or turkey
¼ cup grated Parmesan
1 egg
1 clove garlic, minced
Salt and black pepper, to taste
For the Soup:
1 Tbsp butter or tallow
4 cups chicken broth
2 cups fresh spinach
½ cup diced celery
¼ tsp dried oregano
Salt and black pepper, to taste
Macronutrients
(per serving, serves 4)
Protein: 25g
Fat: 8g
Carbs: 3g
Brazilian Chicken Coxinha Cups
A creamy, savory chicken filling baked inside buttery almond-flour cups—a take on Brazil’s favorite street snack. See more →Ingredients
For the Filling:
1 lb cooked chicken breast, shredded
2 Tbsp butter or tallow
2 cloves garlic, minced
¼ small onion, finely diced
2 oz cream cheese
¼ cup heavy cream
¼ cup grated Parmesan cheese
2 Tbsp chopped parsley
Salt and black pepper, to taste
For the Cups:
1 ½ cups almond flour
½ cup shredded mozzarella cheese
2 large eggs
1 Tbsp melted butter
Pinch of salt
Macronutrients
(per serving, makes 6)
Protein: 26g
Fat: 28g
Carbs: 5g
Butter-Lemon Salmon with Capers
Seared salmon finished in a rich butter-lemon sauce with capers—a simple, and elegant meal. See more →Ingredients
4 salmon fillets (about 6 oz each)
2 Tbsp butter or tallow (for searing)
2 Tbsp butter (for sauce)
2 cloves garlic, minced
2 Tbsp lemon juice (freshly squeezed)
1 Tbsp capers, drained
Salt and black pepper, to taste
Lemon wedges and chopped parsley (for garnish)
Macronutrients
(per serving, serves 4)
Protein: 39g
Fat: 34g
Carbs: 2g
Buffalo Cauliflower & Chicken Wraps
Spicy roasted cauliflower and tender chicken come together in a creamy wrap that’s bold, satisfying, and full of flavor. See more →Ingredients
For the Buffalo Cauliflower:
1 medium head cauliflower, cut into bite-sized florets
2 Tbsp butter or tallow (for roasting)
½ cup hot sauce (such as Frank’s RedHot)
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper, to taste
For the Chicken:
2 chicken breasts (about 1 lb total), cooked and shredded or diced
1 Tbsp butter or tallow (for reheating or searing)
Pinch of salt and pepper
1–2 Tbsp buffalo sauce (from above mixture)
For the Wraps:
4 large low-carb wraps or large lettuce leaves (romaine or butter lettuce)
½ cup shredded cheddar or mozzarella cheese
½ cup shredded cabbage or coleslaw mix
¼ cup diced celery
¼ cup diced cucumber
For the Creamy Dressing:
¼ cup sour cream or Greek yogurt
1 Tbsp mayonnaise
1 Tbsp lemon juice
1 Tbsp chopped fresh chives or parsley
Salt and pepper, to taste
Optional Garnish
Extra hot sauce for drizzling
Crumbled blue cheese
Fresh herbs
Swiss Cheese Fondue Cups
Mini baked cheese cups filled with creamy, garlicky Swiss fondue for a twist on the classic fondue experience. See more →Ingredients
For the Cups:
1 ½ cups shredded Swiss
½ cup shredded mozzarella cheese
1 cup almond flour
1 large egg
1 Tbsp butter (melted)
Pinch of salt
For the Fondue Filling:
1 Tbsp butter
1 clove garlic, minced
½ cup heavy cream
¾ cup shredded Swiss
2 Tbsp grated Parmesan cheese
1 tsp Dijon mustard
Salt and black pepper, to taste
Fresh chives or parsley, chopped (for garnish)
Macronutrients
(per serving, makes 6)
Protein: 20g
Fat: 33g
Carbs: 5g
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Will Subtracting Additives Equal Better Health?
Why removing additives helps—but real food still matters more
ChatGPT is Banned from Saying "Goblins"
The weird story of how OpenAI accidentally trained its chatbot to obsess over mythical creatures and what it teaches us about AI literacy
The ‘SMILES’ Trial
A small but well-controlled trial suggests improving diet quality can significantly reduce depression symptoms
Sugar industry secretly paid for favorable Harvard research
Uncovered documents show how industry funding shaped early research blaming fat—not sugar—for heart disease
Insulin-stimulated leptin secretion requires calcium and PI3K/Akt activation
How insulin controls leptin release from fat cells
National War College Speech: Part 2
Coach explains a measurable, scientific definition of fitness
Records Found in Dusty Basement Undermine Decades of Dietary Advice
Raw data from a 40-year-old study raises new questions about fats
ApoB – What is it? Should You Care?
What this increasingly popular cholesterol marker measures—and why its meaning depends on metabolic context.
Calabrian Chili Cream Chicken
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach.
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Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
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A primary care study found carbohydrate restriction improved blood sugar, weight, and metabolic health markers
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