Salsa Verde Pork Ribs
Pork ribs seared in butter and baked in a zesty, tangy salsa verde sauce. See more →
Hearty Chicken Soup with Parmesan
Shredded chicken simmered in rich broth with buttery vegetables, fresh herbs, and melted Parmesan for a creamy, flavorful soup. See more →
Pork Stir-Fry with Garlic Ginger Sauce
A quick and flavorful stir-fry featuring tender pork strips, crisp vegetables, and a savory garlic-ginger pan sauce. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
3 rope climbs, 15 feet
15 GHD sit-ups
20 box jumps
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Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →
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Cioppino - Seafood Stew
Italian seafood stew loaded with tender fish, shrimp, mussels, and scallops simmered in fragrant herbs and spices. See more →
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Chicken and Cauliflower Red Curry
A creamy, fragrant Thai-style red curry with chicken and cauliflower simmered in a rich coconut and cream sauce. See more →
15-12-9 reps for time:
Strict handstand push-ups
Strict push-up burpees
*30-second L-sit from the floor after each set.
Creamy Parmesan Chicken Soup with Bacon
Shredded chicken simmered in a rich, buttery broth with sautéed vegetables, melted Parmesan, heavy cream, and finished with crispy bacon crumbles. See more →
3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →
Loaded Cauliflower Soup
A velvety, cheese-rich cauliflower soup topped with crisp bacon, green onions, and a drizzle of olive oil. See more →
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Force, Distance, and Time
Fitness programs should be based on a proper understanding of the physics of exercise. See more →
Lamb Lettuce Wraps with Mint-Yogurt Drizzle
Spiced ground lamb in crisp butter lettuce cups with a cool mint-yogurt drizzle. See more →
7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
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5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For load:
Back squat 5-5-5-5-5 reps
Additionally, practice handstands for 20 minutes.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
3 rope climbs, 15 feet
15 GHD sit-ups
20 box jumps
Men jump a 30” box.
Women jump a 24” box
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds of:
2 minute row sprint
3 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 25 minutes, but row easy for the recovery intervals.
See more →15-12-9 reps for time:
Strict handstand push-ups
Strict push-up burpees
*30-second L-sit from the floor after each set.
This is 15 HSPU, 30-sec L-sit, 15 burpees, 30-sec L-sit, 12 HSPU, 30-sec L-sit, 12 burpees, etc.
See more →3 rounds for time:
20 bodyweight front squats in AFSAP
Run 100 meters for each squat set
20 strict pull-ups in AFSAP
Run 100 meters for each pull-up set
AFSAP = As few sets as possible
Each run distance is dictated by how many sets you took on the previous exercise. E.g. 20 squats unbroken is 1 set, so run 100 meters. 7-5-4-4 reps is 4 sets, so run 400 meters.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men use 20-lb. ball to 10', 75-lb. SDHP and press, 20" box
Women use 14-lb. ball to 9', 55-lb. SDHP and press, 20" box
Compare to 250405.
See more →7-minute AMRAP
Complete as many reps as possible in 7 minutes of:
Bodyweight clean and jerk
Additionally, practice scales for 20 minutes.
See more →Salsa Verde Pork Ribs
Pork ribs seared in butter and baked in a zesty, tangy salsa verde sauce. See more →Ingredients
1½ lbs pork spare ribs or baby back ribs
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp ground cumin
1 Tbsp butter (for searing)
1 lb tomatillos, husked and rinsed
1–2 jalapeños or serrano peppers (seeded for less heat)
2 cloves garlic, peeled
¼ cup chopped white onion
¼ cup fresh cilantro
1 Tbsp lime juice
½ tsp salt
1 Tbsp butter (optional, for richness)
Optional Garnish:
Fresh chopped cilantro
Lime wedges
Macronutrients:
Protein: 140g
Fat: 160g
Carbs: 24g
Hearty Chicken Soup with Parmesan
Shredded chicken simmered in rich broth with buttery vegetables, fresh herbs, and melted Parmesan for a creamy, flavorful soup. See more →Ingredients
6 oz cooked chicken breast or thighs, shredded
2 cups chicken bone broth
¼ cup celery, diced
¼ cup zucchini, diced
2 Tbsp butter
¼ cup Parmesan cheese, finely grated
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped
1 tsp fresh thyme leaves
Salt and pepper, to taste
Macronutrients
Protein: 30g
Fat: 49g
Carbs: 5g
Pork Stir-Fry with Garlic Ginger Sauce
A quick and flavorful stir-fry featuring tender pork strips, crisp vegetables, and a savory garlic-ginger pan sauce. See more →Ingredients
1½ Tbsp tallow or butter (for cooking)
¾ lb pork shoulder or loin, thinly sliced into strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup chopped bell pepper (red or green)
½ cup sliced zucchini
2 cloves garlic, minced
1 tsp ginger paste
1½ Tbsp soy sauce (or coconut aminos)
1 tsp rice vinegar
¼ tsp red pepper flakes (optional)
¼ cup chicken broth (no sugar added)
1 tsp sesame oil (for flavor, not cooking)
Optional: 1 tsp olive oil (cold drizzle for finishing)
1 Tbsp chopped scallions or cilantro (for garnish)
Macronutrients
Protein: 70g
Fat: 54g
Carbs: 10g
Creamy Chicken & Mushrooms
Seared chicken thighs in a luscious, herb-infused mushroom cream sauce made with ghee, garlic, and coconut cream. See more →Ingredients
6 oz chicken thighs, boneless & skinless
1 Tbsp butter or ghee
1 cup mushrooms, sliced (cremini or button)
1 clove garlic, minced
¼ cup chicken bone broth
¼ cup coconut cream (scooped from top of a chilled can)
½ tsp dried thyme
¼ tsp black pepper
Salt, to taste
1 tsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped (optional)
Macronutrients
Protein: 43g
Fat: 32g
Carbs: 4g
Cioppino - Seafood Stew
Italian seafood stew loaded with tender fish, shrimp, mussels, and scallops simmered in fragrant herbs and spices. See more →Ingredients
2 Tbsp butter (for sautéing)
½ cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
½ cup chopped fennel (optional)
1 Tbsp tomato paste
1½ cups crushed tomatoes (no sugar added)
½ cup dry white wine (or chicken broth for alcohol-free)
1½ cups seafood or chicken broth
½ tsp dried oregano
½ tsp dried thyme
¼ tsp red pepper flakes (optional, for heat)
Salt and pepper, to taste
6 oz firm white fish (e.g., cod or halibut), cut into chunks
6 medium shrimp, peeled and deveined
6 sea scallops
6 mussels or clams, cleaned and scrubbed
2 Tbsp butter (to finish)
2 Tbsp heavy cream
1 Tbsp olive oil (for drizzling)
Fresh parsley, chopped (for garnish)
Lemon wedges, for serving
Macronutrients
Protein: 65 g
Fat: 70 g
Carbs: 40 g
Chicken and Cauliflower Red Curry
A creamy, fragrant Thai-style red curry with chicken and cauliflower simmered in a rich coconut and cream sauce. See more →Ingredients
1 cup cooked, shredded or diced chicken (breast or thigh)
2 Tbsp ghee (for cooking)
½ cup chopped onion
1 clove garlic, minced
1 Tbsp Thai red curry paste (no added sugar)
1 cup chopped cauliflower florets
½ cup chopped red bell pepper (optional, for color)
1 cup full-fat canned coconut milk
2 Tbsp heavy cream
½ cup chicken broth
1 tsp soy sauce
1 tsp lime juice
Salt and pepper, to taste
Fresh Thai basil or cilantro, for garnish
Lime wedges, for serving
Macronutrients
Protein: 49g
Fat: 90g
Carbs: 25g
Creamy Parmesan Chicken Soup with Bacon
Shredded chicken simmered in a rich, buttery broth with sautéed vegetables, melted Parmesan, heavy cream, and finished with crispy bacon crumbles. See more →Ingredients
6 oz cooked chicken breast or thighs, shredded
2 cups chicken bone broth
¼ cup celery, diced
¼ cup zucchini, diced
¼ cup mushrooms, sliced
2 slices bacon, cooked and crumbled
2 Tbsp butter
¼ cup Parmesan cheese, finely grated
½ cup heavy cream
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped
1 tsp fresh thyme leaves
½ tsp garlic powder
½ tsp onion powder
¼ tsp smoked paprika
Salt and pepper, to taste
Macronutrients
Protein: 65g
Fat: 95g
Carbs: 9g
Chicken Tinga Tacos
Tender shredded chicken simmered in a rich, smoky tinga sauce and served in crispy cheese taco shells or lettuce cups. See more →Ingredients
1½ Tbsp butter or tallow (for sautéing)
1½ cups cooked shredded chicken (from rotisserie or poached breasts/thighs)
Salt and pepper, to taste
½ cup chopped onion
2 cloves garlic, minced
½ cup crushed tomatoes (no sugar added)
1 chipotle pepper in adobo (finely chopped)
1 tsp adobo sauce (from the chipotle can)
½ tsp smoked paprika
½ tsp cumin
½ tsp oregano
1 tsp apple cider vinegar
¼ cup chicken broth (no sugar added)
¼ tsp onion powder
Optional: 1 tsp olive oil (cold drizzle for finishing)
For Serving:
Cheese taco shells or butter lettuce leaves
1 Tbsp sour cream or avocado (optional)
Chopped cilantro, lime wedge (optional garnish)
Macronutrients
Protein: 68g
Fat: 34g
Carbs: 13g
Loaded Cauliflower Soup
A velvety, cheese-rich cauliflower soup topped with crisp bacon, green onions, and a drizzle of olive oil. See more →Ingredients
1 Tbsp butter or beef tallow (for cooking)
½ small onion, finely chopped
2 cloves garlic, minced
4 cups cauliflower florets
2 cups chicken bone broth
1 cup heavy cream
½ cup shredded cheddar cheese
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ tsp coarse sea salt
½ tsp cracked black pepper
¼ tsp smoked paprika (optional)
4 slices cooked bacon, chopped
2 green onions, thinly sliced (green parts only)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients (per serving, yields 3 servings)
Protein: 40g
Fat: 64g
Carbs: 8g
Lamb Lettuce Wraps with Mint-Yogurt Drizzle
Spiced ground lamb in crisp butter lettuce cups with a cool mint-yogurt drizzle. See more →Ingredients
For the Lamb Filling:
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp ground cinnamon
½ tsp ground allspice
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
For the Mint-Yogurt Drizzle:
½ cup full-fat Greek yogurt
2 Tbsp fresh mint, finely chopped
1 tsp lemon juice
Salt, to taste
For Serving:
8–10 large butter lettuce leaves
Macronutrients (per serving, yields 3 servings)
Protein: 32g
Fat: 37g
Carbs: 5g
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Some of life’s most meaningful lessons can be taught in the gym
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A Systematic Review of Machine Learning and NLP Applications
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Force, Distance, and Time
Fitness programs should be based on a proper understanding of the physics of exercise.
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Tandoori-Style Chicken
Chicken marinated in spiced yogurt with garlic, ginger, and aromatic Indian spices, roasted until smoky and golden.
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Heavy Lifting Builds Lasting Strength in Older Adults
One year of heavy resistance training may preserve muscle strength for years, reinforcing the importance of building strength as we age.
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