Duck Confit Salad
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FRAGO #1: Chad
Run 400 meters
25 deadlifts
Run 400 meters
25 thrusters
Run 400 meters
25 front squats
Run 400 meters
25 push-presses
Run 400 meters
Chicken and Tomato Sauce Skillet
Seared chicken simmered in a rich garlic-herb tomato sauce with fresh basil for a simple, hearty one-pan dinner. See more →
Spicy Zucchini & Mushroom Meatball Skillet
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7 rounds, for reps:
Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds
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10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds. Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice handstand walking for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →FRAGO #1: Chad
Run 400 meters
25 deadlifts
Run 400 meters
25 thrusters
Run 400 meters
25 front squats
Run 400 meters
25 push-presses
Run 400 meters
Ideally you’ll complete this in a team of 4 people, per the FRAGO #1 instructions, running together, and rotating through the exercises until each person has completed each piece.
Use dumbbells, kettlebells, sandbags, odd objects or whatever equipment you have available for the lifts. All the equipment is to be carried with you during the runs.
See more →For time:
100 L pull-ups
100 single-arm overhead squats
100 weighted hip extensions
Partition the reps however you see best, accumulating 100 reps of each movement.
Use a single dumbbell for the OHS, your choice of load. Hold the same DB at your chest for the hip extensions.
See more →3 sprints:
1-mile bike
Rest at least 5 minutes between efforts.
Use a traditional bike, stationary bike, arm bike, or whatever you have.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
10 bodyweight hang cleans
1 legless rope climb
The weight on the cleans should not be more than your 10-rep max. You do not need to squat each rep.
See more →7 rounds, for reps:
Dumbbell push jerk for 45 seconds
Rest 15 seconds
Weighted step-ups for 45 seconds
Rest 15 seconds
Use two DBs for the jerks, then hold one DB for the step-ups.
Men use 70-lb DBs and a 20” box.
Women use 45-lb DBs and a 20” box.
For load:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Additionally, practice slowly descending from a handstand for 20 minutes.
See more →Duck Confit Salad
Crispy, tender duck confit served over a bed of fresh greens with a warm garlic butter dressing. See more →Ingredients
2 duck legs confit (store-bought or pre-cooked)
2 Tbsp duck fat, butter, or tallow (for crisping)
4 cups mixed greens (arugula, spinach, or romaine)
½ cup cherry tomatoes, halved
¼ cup crumbled goat cheese or blue cheese
2 Tbsp chopped walnuts or pecans (optional)
Salt and black pepper, to taste
For the Warm Garlic Butter Dressing:
3 Tbsp butter
1 clove garlic, minced
1 tsp Dijon mustard
1 Tbsp lemon juice
Salt and pepper, to taste
Macronutrients
(per serving, serves 2)
Protein: 41g
Fat: 55g
Carbs: 5g
BBQ Brisket
Slow-cooked beef brisket rubbed with smoky spices, basted with butter, and finished with a tangy low-carb BBQ glaze. See more →Ingredients
For the Brisket:
4–5 lbs beef brisket, trimmed
3 Tbsp olive oil or tallow
2 Tbsp smoked paprika
1 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp chili powder
2 tsp ground cumin
1 tsp cayenne pepper (optional, for heat)
1 Tbsp salt
2 tsp black pepper
For Basting:
4 Tbsp butter, melted
½ cup beef broth (unsalted)
For the BBQ Glaze:
½ cup sugar-free ketchup
2 Tbsp apple cider vinegar
2 Tbsp Worcestershire sauce
1 Tbsp Dijon mustard
1 tsp smoked paprika
½ tsp garlic powder
Salt and pepper, to taste
Optional Garnish:
Fresh parsley, chopped
Extra BBQ glaze on the side
Macronutrients
(per serving, serves 8)
Protein: 46g
Fat: 42g
Carbs: 3g
Cheddar Broccoli Chicken Skillet With Bell Peppers
A rich, cheesy sauce over tender chicken breast and fresh vegetables. See more →Ingredients:
2½ oz chicken breast (cubed or sliced)
½ cup broccoli florets
½ cup cauliflower florets
1 oz cheddar cheese (shredded)
2 Tbsp red bell pepper (sliced or diced)
1 Tbsp scallions (chopped)
2 tsp butter (or olive oil)
2 Tbsp cream (heavy cream or half-and-half)
Salt and pepper to taste
Macronutrients:
Protein: 32g
Fat: 31g
Carbs: 7g
French Onion Steak
Seared steak topped with buttery caramelized onions and melted Gruyère cheese, finished with a rich, savory au jus infused with Dijon, soy sauce, and warm spices. See more →Ingredients
6 oz ribeye or sirloin steak
1 small yellow onion, thinly sliced
1 Tbsp butter (for onions)
1 Tbsp butter (for steak)
1 oz Gruyère cheese, shredded (or Swiss cheese)
½ tsp garlic powder
Salt and pepper, to taste
1 tsp fresh thyme leaves (optional)
For the Au Jus:
½ cup beef bone broth
1 Tbsp soy sauce or coconut aminos
1 tsp Dijon mustard
1 tsp apple cider vinegar
¼ tsp garlic powder
¼ tsp onion powder
Pinch of cinnamon
Salt and pepper, to taste
½ Tbsp butter
Macronutrients
Protein: 48g
Fat: 54g
Carbs: 6g
Chicken and Tomato Sauce Skillet
Seared chicken simmered in a rich garlic-herb tomato sauce with fresh basil for a simple, hearty one-pan dinner. See more →Ingredients
For the Chicken:
4 chicken thighs (bone-in, w/ skin)
2 Tbsp butter or tallow (for searing)
Salt and black pepper, to taste
For the Tomato Sauce:
2 Tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 can (14 oz) crushed tomatoes
½ cup chicken broth (unsalted)
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil (or 2 Tbsp fresh, chopped)
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste
Optional Garnish:
Fresh basil or parsley, chopped
Grated Parmesan cheese
Drizzle of olive oil
Macronutrients
(per serving, serves 4)
Protein: 23g
Fat: 35g
Carbs: 7g
Spicy Zucchini & Mushroom Meatball Skillet
Spicy zucchini & mushroom meatball skillet features savory ground beef meatballs seasoned with smoked paprika, red pepper flakes, and Parmesan, simmered with sautéed zucchini, mushrooms, and cherry tomatoes. See more →Ingredients
4 oz ground beef
4 Tbsp Parmesan cheese
1 egg
¼ tsp smoked paprika
¼ tsp red pepper flakes
1 Tbsp fresh parsley, finely chopped
1 tsp butter
1 small zucchini, diced into ¼ inch cubes
½ cup of mushrooms, sliced
¼ red onion
½ cup cherry tomatoes
1 garlic clove minced
¼ cup chicken broth
¼ tsp dried oregano
1 Tbsp fresh basil, chopped
salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 36g
Carbs: 13g
Parmesan-Crusted Chicken
Parmesan-coated chicken breasts, smothered in a creamy mushroom and artichoke sauce, finished with smoky bacon crumbles. See more →Ingredients
For the Chicken
4 boneless, skinless chicken breasts (6 oz each)
1 cup grated Parmesan cheese
½ cup almond flour
2 large eggs, beaten
3 Tbsp butter or beef tallow (for frying)
Salt and black pepper, to taste
For the Sauce
3 slices thick-cut bacon, diced
2 Tbsp butter or beef tallow
2 cups mushrooms, sliced
1 can (14 oz) artichoke hearts, drained and quartered
3 cloves garlic, minced
½ cup chicken broth (unsalted)
½ cup heavy cream
2 oz cream cheese
½ tsp dried thyme (or 1 tsp fresh)
Salt and black pepper, to taste
Optional Garnish
Fresh parsley, chopped
Extra Parmesan
Macronutrients
(per serving, makes 4)
Protein: 55g
Fat: 50g
Carbs: 9g
Meatball Parm Bake
Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese. See more →Ingredients
1 lb ground beef (85/15 or fattier)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 tsp dried oregano
1 tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or ghee (for searing)
1 cup sugar-free marinara (look for one with olive oil, or homemade)
½ cup shredded mozzarella
2 Tbsp grated Parmesan
1 Tbsp olive oil (finishing drizzle)
Fresh basil, for garnish
Macronutrients
Protein: 48g
Fat: 38g
Carbs: 6g
Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →Ingredients
6 oz chicken breast
2 Hatch chiles, roasted and chopped
3 oz mozzarella cheese, shredded
2 Tbsp butter
2 Tbsp fresh basil, chopped
¼ red onion, sliced
1 clove garlic, minced
½ tsp dried oregano
¼ tsp coriander
Salt and pepper to taste
Macronutrients
Protein: 57g
Fat: 52g
Carbs: 7g
Herbed Beef & Egg Rings
Juicy, herb-seasoned ground beef rings filled with eggs, pan-seared in rich butter or ghee. See more →Ingredients
1 Tbsp butter, ghee, or tallow (for cooking)
12 oz ground beef (80/20 or fattier for extra fat content)
3 small eggs
1 tsp chopped fresh parsley
½ tsp chopped fresh thyme
½ tsp garlic powder
½ tsp onion powder
¼ tsp dried oregano
Salt and pepper, to taste
Macronutrients
Protein: 93g
Fat: 93g
Carbs: 3g
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