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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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 →
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Breakfast Burrito Bowl
A hearty breakfast bowl loaded with fluffy scrambled eggs, smoky bacon, seasoned ground turkey, avocado, and salsa. See more →
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Green Curry Meatballs
Tender, juicy meatballs simmered in a creamy, aromatic green curry sauce — rich in flavor and perfectly spiced. See more →
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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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Kale Salad with Crispy Prosciutto
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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 →10 rounds:
1 minute on, 1 minute off, of:
1 power snatch + 2 overhead squats
Use a dumbbell that is ⅓ your bodyweight. Alternate arms each set.
See more →7 rounds for time:
Run 400 meters
Rest 2 minutes
Additionally, practice handstands for 10 minutes and stretch for another 10 minutes.
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 →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
Almond-Coconut Pancakes
Fluffy pancakes made with almond flour, coconut flour, and eggs. See more →Ingredients
2 large eggs
2 Tbsp almond flour
1 Tbsp coconut flour
1 Tbsp grass-fed collagen peptides or whey isolate (unsweetened)
2 Tbsp full-fat coconut milk
1 Tbsp melted butter (plus more for cooking)
½ tsp baking powder
¼ tsp vanilla extract (optional)
Pinch of salt
Optional topping:
1 Tbsp whipped coconut cream or a few crushed pecans
Macronutrients
(per serving, makes one)
Protein: 22g
Fat: 25g
Carbs: 6g
Kale Salad with Crispy Prosciutto
A bright, crunchy kale salad tossed with lemon dressing and topped with salty, crisp prosciutto. See more →Ingredients
4 cups chopped kale, stems removed
4 slices prosciutto
1 Tbsp butter or tallow (for crisping prosciutto)
¼ cup grated Parmesan cheese
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil (for finishing)
Salt and black pepper, to taste
Optional: ¼ cup toasted almonds or walnuts for crunch
Macronutrients
(per serving, serves 4)
Protein: 9g
Fat: 16g
Carbs: 3g
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