Calabrian Chili Cream Chicken
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach. See more →
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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Veal Meatballs
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Seared Duck with Rosemary Mushrooms
Crispy seared duck breast served over buttery rosemary mushrooms with a rich, savory finish. See more →
Ribeye with Shallot Butter
Seared ribeye strips topped with rich shallot-infused butter, served over garlicky sautéed spinach. See more →
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Pork Rind Popcorn Shrimp
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Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →
3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
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Spinach Parmesan Peppers
Bell peppers filled with garlicky creamed spinach and topped with a golden, crisp parmesan crust. See more →
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Lasagna Breakfast Bowl
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Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →
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Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →
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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
Set up three bars and storm through for time.
See more →3-2-1 minutes of each:
Max rep strict muscle-ups
Rest
Max rep Sots presses
Rest
This workout is 23 minutes — 3 minutes of MUs, rest 3 minutes, 3 minutes of Sots press, rest 3 minutes; 2 minutes of MUs, rest 2 minutes, 2 minutes of Sots press, rest 2 minutes; 1 minute of MUs, rest 1 minute, 1 minute of Sots press.
Use an empty barbell for the Sots press.
See more →30-25-20-15-10 reps for time:
Kettlebell swings
GHD sit-ups
Men use a 24-kg KB
Women use a 20-kg KB
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 20/14-lb vest or body armor, wear it.
See more →3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
Start each round 10 minutes apart (at 0:00, at 10:00, at 20:00).
On the burpees, jump and touch a target 6 inches above your max reach.
See more →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
Run 400 meters
4-lunge/4-press for 100 meters
With an empty barbell, lunge 4 steps, then push press 4 reps, then lunge 4, then push press 4, repeated until you’ve made it 100 meters. Front rack, back rack, or alternate at will.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →Calabrian Chili Cream Chicken
Seared chicken thighs smothered in a spicy sun-dried tomato cream sauce, paired with mushrooms and wilted spinach. See more →Ingredients
2 bone-in, skin-on chicken thighs (about 8 oz total)
2 Tbsp butter (for searing)
Salt & black pepper, to taste
½ tsp garlic powder
1 cup mushrooms, sliced
1 cup fresh spinach
1 Tbsp sun-dried tomatoes, finely chopped (oil-packed, drained)
1–2 tsp Calabrian chili paste (adjust to spice preference)
⅓ cup heavy cream
1 garlic clove, minced
1 Tbsp parmesan cheese (optional for thickening)
1 tsp olive oil (for finishing only)
Fresh basil or parsley for garnish (optional)
Macronutrients
(per serving, makes 2)
Protein: 28g
Fat: 42g
Carbs: 6g
Veal Meatballs
Tender veal meatballs simmered in a rich tomato cream sauce, served with roasted garlic broccoli. See more →Ingredients
8 oz ground veal
1 egg
2 Tbsp grated parmesan
1 garlic clove, minced
½ cup crushed tomatoes (no sugar added)
¼ cup heavy cream
1 cup broccoli florets
1 Tbsp tallow (for roasting)
Salt & black pepper
Pinch dried basil
Macronutrients
(per serving, makes 1)
Protein: 47g
Fat: 45g
Carbs: 8g
Seared Duck with Rosemary Mushrooms
Crispy seared duck breast served over buttery rosemary mushrooms with a rich, savory finish. See more →Ingredients
6 oz duck breast, skin on
1 cup cremini mushrooms, sliced
2 Tbsp butter
½ tsp dried rosemary
Salt & pepper
1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 1)
Protein: 40g
Fat: 45g
Carbs: 3g
Ribeye with Shallot Butter
Seared ribeye strips topped with rich shallot-infused butter, served over garlicky sautéed spinach. See more →Ingredients
For the Ribeye:
1 lb ribeye steak, cut into thick strips
Salt & black pepper, to taste
1 Tbsp butter or ghee (for searing)
For the Shallot Butter:
2 Tbsp butter, softened
1 small shallot, finely minced
½ tsp fresh thyme or parsley, chopped
Pinch of salt
For the Garlic Spinach:
4 cups baby spinach
1 Tbsp butter
1 garlic clove, minced
Salt, to taste
Optional: 1 tsp olive oil (for finishing)
Macronutrients
(per serving, makes 2)
Protein: 45g
Fat: 55g
Carbs: 3g
Pork Rind Popcorn Shrimp
Crispy, golden shrimp coated in pork rinds and fried in butter, served with a spicy sriracha sesame mayo dip. See more →Ingredients
For the Shrimp:
8 oz raw shrimp, peeled and deveined
½ cup crushed pork rinds (fine breadcrumb consistency)
1 egg, beaten
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp cayenne (optional)
Salt & pepper, to taste
2 Tbsp butter or tallow (for frying)
For the Sriracha Sesame Mayo:
¼ cup avocado oil mayo (or homemade mayo)
1–1½ tsp sriracha or hot sauce
1 tsp toasted sesame oil (off heat only)
½ tsp lime juice
Pinch of salt
Optional: ½ tsp coconut aminos for added depth
Macronutrients
(per serving, makes 1)
Protein: 42g
Fat: 52g
Carbs: 3g
Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →Ingredients
8 oz pork sausage links (sugar‑free)
2 Tbsp butter (for cooking)
2 cups green cabbage, thinly sliced
½ small yellow onion, thinly sliced
2 garlic cloves, minced
1 tsp smoked paprika
½ tsp sweet paprika
¼ tsp crushed red pepper flakes (optional)
2 Tbsp heavy cream
Salt and black pepper, to taste
1 tsp apple cider vinegar (optional, for balance)
1 tsp olive oil (for finishing only)
Macronutrients
(per serving, makes 1)
Protein: 30g
Fat: 50g
Carbs: 6g
Spinach Parmesan Peppers
Bell peppers filled with garlicky creamed spinach and topped with a golden, crisp parmesan crust. See more →Ingredients
2 large bell peppers, halved and seeded
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach (or 1 cup frozen, thawed and drained)
¼ cup heavy cream
2 oz cream cheese
½ cup grated parmesan, divided
Salt & black pepper, to taste
Optional: pinch of nutmeg or crushed red pepper
Macronutrients
(per pepper, makes 2)
Protein: 16g
Fat: 36g
Carbs: 12g
Lasagna Breakfast Bowl
A breakfast bowl layered with savory beef marinara, warm ricotta, melted mozzarella, and eggs for a lasagna-inspired start to the day. See more →Ingredients
2 tbsp butter (for cooking)
8 oz ground beef
½ cup tomato sauce (sugar-free / low-carb)
1 tsp salt (or to taste)
½ tsp black pepper
1 tsp dried oregano
1 tsp dried basil
½ tsp dried thyme
½ tsp crushed red pepper flakes (optional)
½ cup ricotta cheese
1 clove garlic, minced (or ½ tsp garlic powder)
2 tbsp grated parmesan
½ cup shredded mozzarella (for topping)
2 eggs
1 tsp olive oil (to drizzle at the end)
Fresh parsley (optional, for garnish)
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 48g
Carbs: 8g
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →Ingredients
For the Spicy Chicken:
1 lb boneless, skinless chicken thighs or breasts
1½ tsp smoked paprika
½ tsp cayenne pepper (adjust to taste)
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili flakes (optional for extra heat)
Salt & black pepper, to taste
1½ Tbsp butter (for searing)
For the Salad Base:
4 cups chopped romaine or mixed lettuce
1 medium tomato, diced or sliced
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Optional: sliced avocado or olives for extra fat
Optional Creamy Dressing (Keto Ranch-style):
¼ cup sour cream or full-fat Greek yogurt
1 Tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
Salt & pepper, to taste
Optional: chopped dill, parsley, or chives
Macronutrients
(per serving, makes 2)
Protein: 36g
Fat: 32g
Carbs: 7g
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →Ingredients
1 lb sirloin or ribeye steak, thinly sliced against the grain
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter (for searing)
For the Sauce:
1 Tbsp butter
2 cloves garlic, minced
½ cup heavy cream
1½ Tbsp prepared horseradish (sugar-free)
1 tsp Dijon mustard (optional)
1 tsp fresh thyme or ½ tsp dried
Salt & black pepper, to taste
Optional Add-ons:
2 Tbsp chopped parsley (for garnish)
1 tsp olive oil (for finishing — off heat only)
Serve over: cauliflower mash, sautéed spinach, or roasted radishes
Macronutrients
(per serving, makes 3)
Protein: 40g
Fat: 38g
Carbs: 3g
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Unbreakable Health Retreat
This coming weekend, in Miami
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Ketosis may support the cellular cleanup systems that decline with age
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Pan-seared bratwurst served over tender cabbage simmered in a rich, buttery cream sauce.
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