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 →
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
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Gyro Plate with Lamb & Tzatziki
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Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →
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Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →
For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
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Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →
21-15-9 reps for time:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men use 115 lb.
Women use 75 lb.
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
25-feet of weighted lunges
15 deficit push-ups
30-second L-sit hold
Perform the push-ups and L-sits with your hands on the dumbbells.
Men use 50-lb DBs.
Women use 35-lb DBs.
For load:
Shoulder press 5-5-3-3-3-1-1-1-1 reps
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for reps:
Max rep back squat at 1.25X bodyweight
Max rep strict pull-ups
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
See more →For time:
Run 1 mile
25 bodyweight power cleans
Run 1 mile
Additionally, practice planks for 15 minutes.
See more →21-18-15-12-9-6-3 reps for time:
Dumbbell push presses
Strict knees-to-elbows
Row calories
Choose dumbbells heavy enough that you can barely finish the 21’s in a single set.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For time:
75 double-unders
15 overhead squats
60 double-unders
12 overhead squats
45 double-unders
9 overhead squats
Men use 165 lb for the OHS.
Women use 110 lb for the OHS.
For time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, back extensions, and single-arm deadlifts.
Compare to 250311.
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 →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
Ginger Ground Turkey and Cauliflower Rice
Ginger-spiced ground turkey sautéed with jalapeños and herbs, served over buttery cauliflower rice. See more →Ingredients
For the Turkey Stir-Fry:
6 oz ground turkey (dark meat preferred)
1 Tbsp butter (for sautéing)
1 tsp fresh ginger, grated
1 clove garlic, minced
1 jalapeño, finely chopped (remove seeds for less heat)
2 Tbsp fresh cilantro, chopped
1 Tbsp coconut aminos (or tamari for non-paleo)
Salt and pepper, to taste
For the Cauliflower Rice:
1 cup riced cauliflower
1 Tbsp butter
¼ tsp garlic powder
Salt, to taste
Garnish:
1 tsp olive oil (for finishing)
Additional chopped cilantro
Macronutrients
Protein: 41g
Fat: 33g
Carbs: 6g
Gyro Plate with Lamb & Tzatziki
Spiced lamb served over a bed of crisp greens, paired with a creamy homemade tzatziki for a classic Mediterranean flavor See more →Ingredients
¾ lb ground lamb
1 tsp dried oregano
½ tsp garlic powder
½ tsp onion powder
½ tsp cumin
¼ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp butter or tallow (for cooking)
½ cup full-fat Greek yogurt
¼ cup finely diced cucumber (peeled and seeded)
1 clove garlic, minced
1 Tbsp lemon juice
1 Tbsp chopped fresh dill (or 1 tsp dried)
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
2 cups chopped romaine or mixed greens
¼ cup chopped cucumber
2 Tbsp chopped red onion
1 Tbsp olive oil (cold use only)
1 tsp lemon juice
Salt and pepper, to taste
Macronutrients (whole batch)
Protein: 70g
Fat: 90g
Carbs: 11g
Cauliflower Mac and Cheese
Cauliflower florets smothered in a creamy, cheddar cheese sauce with a hint of spice makes a great side dish. See more →Ingredients
3 cups cauliflower florets (bite-size)
1 Tbsp butter
½ cup heavy cream
¾ cup shredded sharp cheddar cheese
¼ cup shredded mozzarella
1 oz cream cheese (about 2 Tbsp)
¼ tsp garlic powder
¼ tsp mustard powder (optional, for tang)
Salt and pepper, to taste
Optional: 1 Tbsp grated Parmesan for topping
Optional garnish: chopped chives or parsley
Macronutrients
Protein: 41g
Fat: 77g
Carbs: 21g
Pork Rind Chicken Milanese
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese. See more →Ingredients
2 (6 oz) boneless, skinless chicken breasts
1 cup crushed pork rinds (plain, finely ground)
¼ cup grated Parmesan cheese
1 tsp coarse sea salt
½ tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
1 large egg
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Lemon wedges, for serving
Optional garnish: chopped parsley or arugula
Macronutrients
Protein: 157g
Fat: 69g
Carbs: 10g
Red Wine and Bone Broth Braised Short Ribs
Beef short ribs slow-braised in red wine, bone broth, and aromatics for a rich meal. See more →Ingredients
1½ lbs beef short ribs (bone-in)
Salt and pepper, to taste
1 Tbsp butter or ghee (for searing)
¼ cup red onion, chopped
2 cloves garlic, minced
1 cup dry red wine (no added sugar)
1½ cups beef bone broth (homemade or no additive store-bought)
1 sprig fresh rosemary
2 sprigs fresh thyme
½ tsp smoked paprika
1 Tbsp apple cider vinegar (optional, for balance)
1 Tbsp fresh parsley, chopped
Drizzle of olive oil (finishing only)
Macronutrients
Protein: 145g
Fat: 145g
Carbs: 8g
Duck with Herb Butter
Pan-seared duck breast topped with a melting disc of aromatic herb butter. See more →Ingredients
2 duck breasts (skin on, about 6 oz each)
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme
2 Tbsp softened butter or ghee
1 tsp fresh rosemary, finely minced
1 tsp fresh thyme, minced
1 tsp fresh parsley, minced
½ clove garlic, finely grated
Zest of ¼ lemon
Pinch of salt
Macronutrients
(makes 2 servings)
Protein: 44g
Fat: 40g
Carbs: 1g
Creamy Avocado Salmon Salad
Salmon paired with creamy avocado, crisp cucumbers, and fresh herbs in a rich lemon-herb dressing. See more →Ingredients
For the Salad:
6 oz cooked wild salmon (grilled or pan-seared in butter)
½ ripe avocado, diced
¼ cup cucumber, diced
1 Tbsp red onion, finely chopped
1 Tbsp fresh dill, chopped
1 Tbsp fresh parsley, chopped
Salt and pepper, to taste
For the Dressing:
2 Tbsp full-fat sour cream or coconut yogurt
1 tsp lemon juice
1 tsp olive oil
½ clove garlic, minced
Salt, to taste
Optional Garnish:
Extra dill or microgreens
Cracked black pepper
Macronutrients
Protein: 38g
Fat: 34g
Carbs: 5g
Garlic Herb Chicken Thighs with Creamed Spinach
Pan-seared chicken thighs infused with garlic and herbs, served over a bed of rich, buttery creamed spinach. See more →Ingredients
1½ Tbsp butter or tallow (for searing)
4 bone-in, skin-on chicken thighs (about 1.75–2 lbs)
Salt and pepper, to taste
1 tsp garlic powder
½ tsp dried thyme
½ tsp dried rosemary
½ tsp smoked paprika
Optional: 1 tsp olive oil (cold drizzle for finishing)
1 Tbsp butter
2 cloves garlic, minced
5 oz fresh spinach (about 5 loosely packed cups)
¼ cup heavy cream
2 Tbsp cream cheese
2 Tbsp grated Parmesan cheese
Salt and pepper, to taste
Pinch of nutmeg (optional)
Macronutrients (per thigh, makes 4)
Protein: 34g
Fat: 35g
Carbs: 4g
Lomo Saltado
A Peruvian stir-fry of marinated beef strips, onions, and a vinegar-soy pan sauce—served over sautéed cabbage or cauliflower rice. See more →Ingredients
1½ Tbsp tallow or butter (for searing)
¾ lb sirloin or flank steak, sliced into thin strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup red onion, sliced
1 clove garlic, minced
1½ tsp soy sauce (or coconut aminos)
1 tsp red wine vinegar (or apple cider vinegar)
½ tsp ground cumin
¼ tsp smoked paprika
¼ cup beef broth (no sugar added)
1 tsp fresh lime juice
1 Tbsp chopped cilantro (for garnish)
Optional: 1 tsp olive oil (cold drizzle at end)
Optional Base:
¾ cup sautéed cabbage or cauliflower rice (cooked in butter)
Macronutrients
Protein: 84g
Fat: 43g
Carbs: 8g
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Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce.
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