Mediterranean Chicken & Halloumi Skewers with Lemon Herb Marinade
Grilled skewers of juicy chicken, halloumi cheese, and colorful vegetables marinated in lemon, garlic, and butter, finished with a drizzle of olive oil for a bold and satisfying meal. See more →
A Better Warm Up
Increase body temperature and heart rate, stretch, stimulate the major biomechanical functions, practice for basic movements, and prepare for rigorous athletic training. See more →
Roasted Tomatoes & Shrimp with Feta
Juicy roasted shrimp and blistered tomatoes with creamy feta, black olives, fresh basil, and a zesty herb olive oil drizzle See more →
Steak with Hollandaise Sauce
A seared steak topped with silky, buttery hollandaise sauce. See more →
On a 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
The Pentagon Disinformation That Fueled America’s UFO Mythology
U.S. military fabricated evidence of alien technology and allowed rumors to fester to cover up real secret-weapons programs See more →
Cheesy Spinach & Turkey-Stuffed Portobello Mushrooms
Turkey, sautéed spinach, savory cheese, and a perfectly baked egg inside roasted portobello caps, finished with fresh parsley and a touch of olive oil. See more →
Dr. Jay Bhattacharya on the Huberman Podcast
Improving Science & Restoring Trust in Public Health See more →
Spinach & Tomato Quiche
A fluffy, cheesy crust-less quiche filled with sautéed spinach, juicy tomatoes, herbs, and hearty ground beef. See more →
Smoked Trout, Avocado & Arugula Egg Roll
Smoked trout, creamy avocado, peppery arugula, and lemony whipped cheese wrapped in a soft egg omelet and served on a bed of fresh arugula and dill. See more →
Spinach, Bacon & Goat Cheese Scramble
Creamy scrambled eggs mixed with tender spinach, crispy bacon, and tangy goat cheese, topped with fresh green onions. See more →
Nutritional Ketosis and Mitohormesis
Potential Implications for Mitochondrial Function and Human Health See more →
Caprese Steak with Balsamic Marinade & Drizzle
Grilled steak marinated in balsamic, topped with mozzarella, fresh tomato, and basil, then drizzled with a rich balsamic-olive oil dressing. See more →
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When these energy-giving organelles thrive, so do we See more →
Poached Eggs in Spicy Tomato Sauce with Bacon
Poached eggs nestled in a bold, spiced tomato sauce with crispy bacon and crumbled cheese, and finished with fresh herbs. See more →
Greek Chicken & Eggplant Kebabs with Tzatziki Sauce
Grilled chicken and smoky eggplant skewers seasoned with Greek spices, served with a creamy, herbed tzatziki sauce and fresh lemon. See more →
For load:
Jerk 1-1-1-1-1-1-1 reps
Then, practice SLIPS for 30 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →On a 25-minute clock:
As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
If scaling back, start with sets of reps that are larger than you've done in Cindy.
See more →5 rounds for time:
2 legless rope climbs
20 dumbbell snatches
If your rope is short, less than 15 feet, start from seated on the ground.
Men use a 65-lb. dumbbell
Women use a 45-lb. dumbbell
Elizabeth
21-15-9 reps for time:
Squat cleans
Ring dips
Men use 135 lb.
Women use 95 lb.
Elizabeth first appeared in September 2003 in Benchmark Workouts and as the workout for 030912. Sometimes performed with power cleans to speed it up, let's do it today with a full squat.
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
21 front squat
12 L pull-ups
Men squat 95 lb. Women squat 65 lb.
See more →For load:
Deadlift 3-3-3-3-3 reps
10 rounds:
10 overhead presses
12 weighted lunges
1 L-sit rope climb
Pick a set of dumbbells that you can shoulder press at least 5 times.
Each time you pick up the dumbbells, start with shoulder presses, then move to push presses once you fail.
Hold the dumbbells any way you like for the lunges.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Mediterranean Chicken & Halloumi Skewers with Lemon Herb Marinade
Grilled skewers of juicy chicken, halloumi cheese, and colorful vegetables marinated in lemon, garlic, and butter, finished with a drizzle of olive oil for a bold and satisfying meal. See more →Ingredients
For the Chicken & Halloumi Skewers:
6 oz chicken breast or thighs, cut into cubes
4 oz halloumi cheese, cut into cubes
½ zucchini, sliced into thick rounds
¼ red bell pepper, cut into chunks
¼ red onion, cut into chunks
For the Lemon Herb Marinade:
1 Tbsp butter, melted (for marinade)
1 Tbsp lemon juice
1 tsp lemon zest
1 clove garlic, minced
1 tsp fresh oregano or thyme, chopped
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Garnish:
Chopped parsley (optional, for garnish)
Macronutrients
Protein: 42g
Fat: 38g
Carbs: 5g
Roasted Tomatoes & Shrimp with Feta
Juicy roasted shrimp and blistered tomatoes with creamy feta, black olives, fresh basil, and a zesty herb olive oil drizzle See more →Ingredients
Main Dish:
6 oz shrimp, peeled and deveined
½ cup cherry or grape tomatoes
2 Tbsp crumbled feta cheese
1 Tbsp butter (for roasting)
1 Tbsp black olives, sliced
Salt and pepper, to taste
Herb Olive Oil Drizzle:
1 Tbsp olive oil
½ tsp lemon juice
1 Tbsp fresh basil, finely chopped
½ tsp dried oregano
½ clove garlic, minced
Salt and pepper, to taste
Macronutrients
Protein: 30g
Fat: 30g
Carbs: 5g
Steak with Hollandaise Sauce
A seared steak topped with silky, buttery hollandaise sauce. See more →Ingredients
For the Steak:
6 oz ribeye or sirloin steak
1 Tbsp butter (for searing)
Salt and pepper, to taste
Optional: 1 clove garlic & sprig of rosemary (for basting)
For the Hollandaise Sauce:
1 egg yolk
2 Tbsp unsalted butter
1 tsp lemon juice
Salt, to taste
Optional: pinch of cayenne or white pepper
Macronutrients
Protein: 42g
Fat: 45g
Carbs: 1g
Cheesy Spinach & Turkey-Stuffed Portobello Mushrooms
Turkey, sautéed spinach, savory cheese, and a perfectly baked egg inside roasted portobello caps, finished with fresh parsley and a touch of olive oil. See more →Ingredients
2 large portobello mushroom caps, stems removed
1 tbsp butter (for sautéing)
¾ cup ground turkey (preferably thigh meat)
1 cup fresh spinach, chopped
¼ tsp sea salt
¼ tsp black pepper
¼ tsp garlic powder
¼ tsp smoked paprika
2 small eggs
¼ cup grated Parmesan cheese (or Pecorino Romano)
1 tbsp fresh parsley, finely chopped (for garnish)
1 tsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 45g
Fat: 35g
Carbs: 7g
Spinach & Tomato Quiche
A fluffy, cheesy crust-less quiche filled with sautéed spinach, juicy tomatoes, herbs, and hearty ground beef. See more →Ingredients
3 large eggs
½ cup fresh spinach, chopped
¼ cup cherry tomatoes, halved
⅓ cup shredded cheese (cheddar, Gruyère, or mozzarella work great)
2 Tbsp heavy cream
1 Tbsp butter
¼ tsp garlic powder
¼ tsp onion powder
4 oz ground beef
1 tsp extra virgin olive oil (for finishing)
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 45g
Carbs: 5g
Smoked Trout, Avocado & Arugula Egg Roll
Smoked trout, creamy avocado, peppery arugula, and lemony whipped cheese wrapped in a soft egg omelet and served on a bed of fresh arugula and dill. See more →Ingredients
2 eggs
1 tsp butter (for omelet)
2 oz smoked trout, flaked or sliced
½ avocado, thinly sliced
¼ cup arugula (inside roll)
2 Tbsp whipped cream cheese or goat cheese
½ tsp lemon zest
1 Tbsp fresh dill, chopped (plus extra for garnish)
½ cup arugula (for serving)
Salt and pepper, to taste
Macronutrients
Protein: 28g
Fat: 42g
Carbs: 3g
Spinach, Bacon & Goat Cheese Scramble
Creamy scrambled eggs mixed with tender spinach, crispy bacon, and tangy goat cheese, topped with fresh green onions. See more →Ingredients
For the Spinach, Bacon & Goat Cheese Scramble:
3 eggs
2 slices bacon, chopped
1 cup spinach, chopped
1 oz goat cheese, crumbled
1 Tbsp butter (for eggs)
Salt and pepper, to taste
Garnish:
1 Tbsp green onion/scallion, chopped
Macronutrients
Protein: 28g
Fat: 40g
Carbs: 2g
Caprese Steak with Balsamic Marinade & Drizzle
Grilled steak marinated in balsamic, topped with mozzarella, fresh tomato, and basil, then drizzled with a rich balsamic-olive oil dressing. See more →Ingredients
For the Steak & Marinade:
6 oz steak (ribeye, sirloin, or NY strip)
1 Tbsp balsamic vinegar
1 tsp butter
1 clove garlic, minced
½ tsp dried Italian herbs
Salt and pepper, to taste
For the Caprese Topping:
2–3 slices fresh tomato
2 oz fresh mozzarella, sliced
3–4 fresh basil leaves
For the Balsamic Drizzle:
1 Tbsp olive oil
1 tsp balsamic vinegar
Salt and pepper, to taste
Macronutrients
Protein: 55g
Fat: 55g
Carbs: 8g
Poached Eggs in Spicy Tomato Sauce with Bacon
Poached eggs nestled in a bold, spiced tomato sauce with crispy bacon and crumbled cheese, and finished with fresh herbs. See more →Ingredients
2 eggs
3 slices bacon, chopped
½ cup crushed tomatoes
1 clove garlic, minced
¼ tsp crushed red pepper flakes
¼ tsp smoked paprika
1 Tbsp butter (for sauce)
2 Tbsp crumbled goat cheese or feta
1 Tbsp fresh parsley or cilantro, chopped
Salt and pepper, to taste
Macronutrients
Protein: 28g
Fat: 38g
Carbs: 5g
Greek Chicken & Eggplant Kebabs with Tzatziki Sauce
Grilled chicken and smoky eggplant skewers seasoned with Greek spices, served with a creamy, herbed tzatziki sauce and fresh lemon. See more →Ingredients
For the Kebabs:
12 oz chicken breast, cut into bite-sized cubes
1 small eggplant, sliced into thick rounds then quartered
½ red bell pepper, cut into chunks
½ green bell pepper, cut into chunks
½ red onion, cut into chunks
1 Tbsp butter (for grilling)
1 tsp dried oregano
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp black pepper
¼ tsp sea salt
Lemon wedges and fresh dill, for serving
For the Tzatziki Sauce:
¼ cup full-fat Greek yogurt
2 Tbsp cucumber, finely diced
1 Tbsp fresh dill, chopped
1 Tbsp red onion, finely chopped
1 tsp lemon juice
¼ tsp garlic powder
Sea salt, to taste
Macronutrients
Protein: 73g
Fat: 30g
Carbs: 25g
A Better Warm Up
Increase body temperature and heart rate, stretch, stimulate the major biomechanical functions, practice for basic movements, and prepare for rigorous athletic training.
Hazard Ratios
Understanding Risk in Clinical Research
The Pentagon Disinformation That Fueled America’s UFO Mythology
U.S. military fabricated evidence of alien technology and allowed rumors to fester to cover up real secret-weapons programs
Dr. Jay Bhattacharya on the Huberman Podcast
Improving Science & Restoring Trust in Public Health
Forgotten and failing
The crisis in women’s health and how to fix it
The Science of Food Addiction
Webinar with Nicole Avena, Ph.D.
Nutritional Ketosis and Mitohormesis
Potential Implications for Mitochondrial Function and Human Health
Mitochondria Are More Than Powerhouses—They’re the Motherboard of the Cell
When these energy-giving organelles thrive, so do we
Brain Energy
The Metabolic Theory of Mental Disorders and New Treatment Strategies
The Many Roads to Dementia
A Systems View of Alzheimer’s Disease
Pork & Egg Breakfast Skillet with Avocado
Ground pork, buttery spinach, fried eggs, and creamy avocado come together in a rich breakfast skillet.
See more →For max reps:
2 minutes to row 500 meters
1 minute of ring dips (2:00-3:00)
2 minutes to row 500 meters
2 minutes of shoulder press (5:00-7:00)
2 minutes to row 500 meters
3 minutes of push-ups (9:00-12:00)
