Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →
3-round rotation
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest
3 Important Ab Exercises
Coach Glassman explains the points of performance for the GHD sit-up, L-sit, and hollow rock. See more →
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups
The Hidden Ingredients that May Be Making You Sick
How the stuff that keeps your salad dressing from separating may be quietly remodeling your gut See more →
Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →
Carbohydrate-insulin model: does the conventional view of obesity reverse cause and effect?
How carbohydrate intake and insulin responses influence energy storage, hunger, and body weight. See more →
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →
Women on Statins Face a Serious Risk No One Wants to Talk About
Eighteen years after a trial found a 49% increase in diabetes diagnoses among women taking statins, questions remain. See more →
Cumin-Spiced Chicken with Minted Yogurt & Radish Salad
Chicken strips marinated in butter, spices, and lime juice are grilled, then served over a crisp salad of cucumber, radishes, and red onion tossed in a tangy Greek yogurt dressing. See more →
Ahead of Alzheimer’s: Dr. Jay Bhattacharya
What Alzheimer’s Research Gets Wrong and What Needs to Change See more →
Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →
Seared Scallops with Cauliflower Purée and Chive Oil
Seared scallops served over a creamy cauliflower purée, finished with a vibrant drizzle of fresh chive oil. See more →
Energy Metabolism Dysfunction in Psychiatric Disorders
Postmortem brain studies reveal mitochondrial dysfunction across three major psychiatric disorders See more →
Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →
A Theoretical Template for Programming
A model for our workout programming and thoughts on exercise prescription See more →
Spicy Beef Stew
A hearty, flavorful stew with tender beef, warm spices, and a touch of heat. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 squat cleans
1-mile bike
15 push-ups
Perimenopause Is All in Your Head
If the symptoms are neurological, why is the diagnosis still about your period? See more →
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →
3-round rotation
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
See more →Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups
Each of these sets of exercises are difficult for most of us to complete, let alone maintain for 20 minutes. Modify them back to something that is hard, but doable for at least a few rounds. Elevated incline push-ups, deficit push-ups, single-leg step-ups, elevated lunges, banded pull-ups, jumping pull-ups, etc., are all good options.
Aim for 10 rounds.
See more →For load:
Hang power clean
5-3-3-2-2-2-1-1-1 reps
Additionally, practice scales and balance drills for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
30 muscle-ups
Simply put, the muscle-up is moving from hanging below rings to supported above them. Coach Glassman first posed the challenge of 30 reps for time in June of 2002, then followed up that November with his article describing the exercise in detail.
Later, the drive for maximizing power output within workouts brought the rise of the “kipping pull-up,” which naturally led to its counterpart on the rings, the “kipping muscle-up.”
Today we want you working the strict muscle-up, focussing on a strong false grip and control through the transition.
See more →For load:
Snatch 1-1-1-1-1-1-1 reps
Additionally, stretch for 20 minutes.
See more →5 rounds for time:
200 meter farmers carry
20 box step-ups
Men carry two 72-lb KBs and step a 20” box.
Women carry two 53-lb KBs and step a 15” box.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
20 squat cleans
1-mile bike
15 push-ups
Use the same load for the cleans that you used for the push presses on Monday.
See more →5 rounds for time:
Run 200 meters
10 box jumps
Jump a high box.
See more →Red Curry Chicken Soup
Tender chicken simmered in a fragrant coconut red curry broth with low-carb vegetables for a rich, warming soup. See more →Ingredients
For the Soup:
2 Tbsp butter, beef tallow, or coconut oil
1 ½ lb boneless, skinless chicken thighs, cut into bite-sized pieces
3 Tbsp red curry paste (no sugar added)
1 can (14 oz) full-fat coconut milk
4 cups chicken broth (unsalted)
1 small onion, sliced thin
1 red bell pepper, sliced
1 cup zucchini, cut into half-moons
1 cup mushrooms, sliced
2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1 Tbsp fish sauce
1 Tbsp lime juice
Salt and black pepper, to taste
Optional Garnish:
Fresh cilantro or Thai basil leaves
Lime wedges
Thinly sliced chili peppers (for heat)
Macronutrients
(per serving, makes 4)
Protein: 32g
Fat: 36g
Carbs: 8g
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar. See more →Ingredients
1½ Tbsp butter or tallow (for cooking)
1 small head cauliflower, cut into florets (about 3 cups)
1 can (5–6 oz) wild-caught tuna, drained
½ cup sour cream
½ cup heavy cream
1 cup shredded sharp cheddar cheese (divided)
¼ cup grated Parmesan cheese
1 tsp Dijon mustard
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped chives or parsley
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 35g
Carbs: 6g
Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →Ingredients
For the Fajitas
6 oz flank or skirt steak, thinly sliced
½ tsp smoked paprika
½ tsp cumin
¼ tsp garlic powder
¼ tsp chili powder
Salt and pepper, to taste
1 Tbsp butter (for searing)
¼ cup red bell pepper, thinly sliced
¼ cup green bell pepper, thinly sliced
¼ cup red onion, thinly sliced
½ avocado, sliced
1 tsp olive oil (for drizzling)
For the Sour Cream Side
2 Tbsp full-fat sour cream
For the Spicy Tomato-Onion Sauce
¼ cup tomatoes, finely diced
1 Tbsp red onion, finely chopped
½ clove garlic, minced
½ jalapeño, finely minced (adjust to heat preference)
1 tsp lime juice
1 tsp olive oil
Salt, to taste
Macronutrients
Protein: 42g
Fat: 49g
Carbs: 10g
Shrimp Tacos with Avocado & Lime Slaw
Spiced seared shrimp served in crisp lettuce wraps, topped with a refreshing avocado-lime slaw featuring crisp cucumber and cabbage. See more →Ingredients
For the Shrimp:
6 oz shrimp, peeled and deveined
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp cumin
Salt and pepper, to taste
For the Slaw:
½ cup shredded green cabbage
¼ cup cucumber, julienned
1 Tbsp avocado, mashed
1 tsp lime juice
1 tsp olive oil
½ clove garlic, minced
Salt and pepper, to taste
For the Tacos:
4–5 large romaine or butter lettuce leaves (for wrapping)
1 Tbsp fresh cilantro, chopped
Extra lime wedges, for serving
Macronutrients
Protein: 38g
Fat: 25g
Carbs: 6g
Cumin-Spiced Chicken with Minted Yogurt & Radish Salad
Chicken strips marinated in butter, spices, and lime juice are grilled, then served over a crisp salad of cucumber, radishes, and red onion tossed in a tangy Greek yogurt dressing. See more →Ingredients
For the Chicken:
6 oz chicken breast, sliced into strips
1 Tbsp butter
½ tsp ground cumin
¼ tsp ground coriander
¼ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
½ lime, juiced
For the salad:
½ cucumber, thinly sliced
4 radishes, thinly sliced
¼ red onion, finely sliced
¼ cup Greek yogurt
1 Tbsp fresh mint, finely chopped
½ tsp lemon zest
Salt and pepper, to taste
Fresh dill, for garnish
Macronutrients
Protein: 40g
Fat: 16g
Carbs: 12g
Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →Ingredients
2 Tbsp butter (for searing and finishing)
1 lb beef stew meat, cut into bite-sized cubes
Salt and pepper, to taste
½ tsp garlic powder
½ cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
1 cup chopped turnip
½ cup chopped mushrooms
1½ cups beef broth (no sugar added)
1 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp ginger paste
½ tsp ground mustard
Pinch of cinnamon
½ tsp onion powder (in addition to the fresh onion)
2 Tbsp heavy cream (stirred in at the end)
Fresh parsley, for garnish
Macronutrients
(whole pot)
Protein: 86g
Fat: 123g
Carbs: 22g
Seared Scallops with Cauliflower Purée and Chive Oil
Seared scallops served over a creamy cauliflower purée, finished with a vibrant drizzle of fresh chive oil. See more →Ingredients
For the Scallops
6 large sea scallops, patted dry
1 Tbsp butter (for searing)
½ tsp sea salt
¼ tsp black pepper
1 Tbsp olive oil (for finishing)
For the Cauliflower Purée
1½ cups cauliflower florets
2 Tbsp butter
2 Tbsp full-fat sour cream
½ tsp sea salt
¼ tsp black pepper
For the Chive Oil
2 Tbsp fresh chives, finely chopped
2 Tbsp olive oil
Pinch of sea salt
Macronutrients
Protein: 30g
Fat: 70g
Carbs: 9g
Paprika Chicken and Egg Skillet
Paprika-spiced chicken bites paired with creamy fried eggs. See more →Ingredients
6 oz chicken breast or thigh, cut into bite-sized pieces
2 large pasture-raised eggs
1 Tbsp butter (for cooking)
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp sea salt
¼ tsp black pepper
1 Tbsp fresh parsley, chopped (optional, for garnish)
1 Tbsp olive oil (for finishing)
Macronutrients
Protein: 65g
Fat: 41g
Carbs: 3g
Spicy Beef Stew
A hearty, flavorful stew with tender beef, warm spices, and a touch of heat. See more →Ingredients
1 lb beef stew meat, cut into bite-sized cubes
2 Tbsp butter or tallow
1 small onion, diced
2 cloves garlic, minced
1 cup beef broth
½ cup diced tomatoes (canned or fresh)
1 tsp chili flakes or hot paprika
½ tsp smoked paprika
Salt and black pepper, to taste
Macronutrients
(per serving, makes 4)
Protein: 25g
Fat: 22g
Carbs: 5g
Chicken Nuggets (Parmesan-Pork Rind Crust)
Crispy, savory nuggets made from a juicy mix of ground chicken and pork, coated in a golden crust of Parmesan and pork rinds. See more →Ingredients
½ lb ground chicken
½ lb ground pork
1 egg
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp onion powder
½ tsp smoked paprika
¼ tsp salt
¼ tsp black pepper
¾ cup crushed pork rinds
¼ cup grated Parmesan cheese
½ tsp Italian seasoning
2 Tbsp butter or tallow (for pan-frying)
Sugar-free ketchup or mustard
1 tsp olive oil (cold drizzle, optional)
Chopped parsley for garnish
Macronutrients
(per 4–5 nuggets, makes 4 servings)
Protein: 28g
Fat: 29g
Carbs: 2g
3 Important Ab Exercises
Coach Glassman explains the points of performance for the GHD sit-up, L-sit, and hollow rock.
The Hidden Ingredients that May Be Making You Sick
How the stuff that keeps your salad dressing from separating may be quietly remodeling your gut
Carbohydrate-insulin model: does the conventional view of obesity reverse cause and effect?
How carbohydrate intake and insulin responses influence energy storage, hunger, and body weight.
Women on Statins Face a Serious Risk No One Wants to Talk About
Eighteen years after a trial found a 49% increase in diabetes diagnoses among women taking statins, questions remain.
Ahead of Alzheimer’s: Dr. Jay Bhattacharya
What Alzheimer’s Research Gets Wrong and What Needs to Change
Hair Loss with Weight Loss
The physiology behind post-weight-loss hair shedding
Energy Metabolism Dysfunction in Psychiatric Disorders
Postmortem brain studies reveal mitochondrial dysfunction across three major psychiatric disorders
A Theoretical Template for Programming
A model for our workout programming and thoughts on exercise prescription
Perimenopause Is All in Your Head
If the symptoms are neurological, why is the diagnosis still about your period?
The Prepared Patient
Tools for navigating modern healthcare
Indian Butter Chicken
Tender chicken simmered in a rich, creamy, and spiced tomato-butter sauce.
See more →
Exogenous Ketones with Dr. Ben Bikman
How ketones fuel the brain, support performance, and influence metabolic health.
See more →
