Szechuan Chicken and Broccoli Stir-Fry
Chicken breast stir-fried with crisp broccoli and sweet carrots in a spicy, garlicky Szechuan sauce, finished with sesame seeds. See more →
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
15 dumbbell bench presses
15-second L-sit hold
15 deadlifts
15-second L-sit hold
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Fish Piccata with Pork Rind Crust
Flaky white fish fillets, breaded in crushed pork rinds and pan-seared in ghee, finished in a silky lemon-caper butter sauce. See more →
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Pork & Green Beans over Cauliflower Fried Rice
Golden seared pork and crisp green beans tossed in a coconut oil-garlic sauce, served over buttery cauliflower fried rice and garnished with scallions. See more →
London Broil with Garlic Herb Butter
Marinated London broil steak grilled and finished with melting garlic herb butter. See more →
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Eggs Baked in Bell Peppers with Spinach & Turkey Bacon
A sweet bell pepper half packed with savory turkey, bacon, and egg, baked, then finished with a drizzle of olive oil. See more →
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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
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Cheesy Spinach & Turkey-Stuffed Portobello Mushrooms
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Spinach & Tomato Quiche
A fluffy, cheesy crust-less quiche filled with sautéed spinach, juicy tomatoes, herbs, and hearty ground beef. See more →
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
15 dumbbell bench presses
15-second L-sit hold
15 deadlifts
15-second L-sit hold
Use bodyweight for the deadlifts, and a pair of dumbbells that adds up to half your bodyweight.
See more →For load:
Thruster 3-3-3-3-3-3-3 reps
Additionally, practice handstands and scales for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo - MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Compare to 250330.
See more →4 rounds for time:
30 medicine ball cleans
Run 400 meters
Men use a 20-lb ball.
Women use a 14-lb ball.
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 →Szechuan Chicken and Broccoli Stir-Fry
Chicken breast stir-fried with crisp broccoli and sweet carrots in a spicy, garlicky Szechuan sauce, finished with sesame seeds. See more →Ingredients
6 oz chicken breast or thighs, sliced thin
1 cup broccoli florets
¼ cup carrot, sliced thin
1 Tbsp coconut aminos or soy sauce
1 tsp white vinegar
1 clove garlic, minced
½ tsp fresh ginger, grated
¼ tsp crushed red pepper flakes
¼ tsp sesame seeds
1 Tbsp butter (for stir-fry)
1 Tbsp olive oil (for finishing)
Salt and pepper, to taste
Macronutrients
Protein: 42g
Fat: 32g
Carbs: 6g
Fish Piccata with Pork Rind Crust
Flaky white fish fillets, breaded in crushed pork rinds and pan-seared in ghee, finished in a silky lemon-caper butter sauce. See more →Ingredients
For the Fish:
6 oz white fish fillet (tilapia, cod, or sole)
½ cup pork rind crumbs (crushed finely)
Salt and pepper, to taste
1 Tbsp ghee (for searing)
For the Sauce:
1 Tbsp ghee
1 clove garlic, minced
1 Tbsp finely minced onion or shallot
⅓ cup chicken bone broth
1 Tbsp fresh lemon juice
1 Tbsp capers
2 lemon slices (thinly sliced, for garnish)
1 tsp chopped fresh parsley (for garnish)
Macronutrients
Protein: 53g
Fat: 40g
Carbs: 4g
Pork & Green Beans over Cauliflower Fried Rice
Golden seared pork and crisp green beans tossed in a coconut oil-garlic sauce, served over buttery cauliflower fried rice and garnished with scallions. See more →Ingredients
For the Pork & Green Beans:
6 oz pork chop, thinly sliced
¾ cup green beans, trimmed
1 Tbsp butter (for cooking)
1 tsp soy sauce
1 tsp white vinegar
1 tsp coconut oil
½ tsp grated ginger
1 clove garlic, minced
¼ tsp sriracha (or to taste)
Salt and pepper, to taste
For the Cauliflower Fried Rice:
¾ cup riced cauliflower
1 Tbsp butter
1 egg
Salt and pepper, to taste
Garnish:
1 Tbsp scallions, thinly sliced
Macronutrients
Protein: 40g
Fat: 35g
Carbs: 6g
London Broil with Garlic Herb Butter
Marinated London broil steak grilled and finished with melting garlic herb butter. See more →Ingredients
For the Steak:
6 oz London Broil (top round steak), about ¾–1 inch thick
1 Tbsp butter, melted
1 Tbsp white vinegar or red wine vinegar
1 clove garlic, minced
½ tsp dried rosemary
½ tsp dried oregano
Salt and pepper, to taste
For the Garlic Herb Butter:
1 Tbsp butter, softened
½ tsp fresh parsley, finely chopped
½ clove garlic, minced
Pinch of salt
Macronutrients
Protein: 42g
Fat: 30g
Carbs: 1g
Eggs Baked in Bell Peppers with Spinach & Turkey Bacon
A sweet bell pepper half packed with savory turkey, bacon, and egg, baked, then finished with a drizzle of olive oil. See more →Ingredients
1/2 large bell pepper (halved and seeded)
1 egg
1 slice bacon (cooked and crumbled)
2 oz. ground turkey
1/2 tbsp. butter
1/4 cup fresh spinach (chopped)
1/2 tbsp. cream cheese
1/2 tbsp. cheddar cheese (shredded)
1/2 tbsp. chives (chopped)
1/4 tsp. smoked paprika
Sprig of cilantro (garnish)
1 tsp. olive oil (for drizzling)
Salt and pepper to taste
Macronutrients
Protein: 24g
Fat: 27g
Carbohydrates: 5g
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
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Our first UK based affiliate is set to open next month
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Seeing Theory
A visual introduction to probability and statistics
Exercise and Nutrition or Drugs for Pain and Aging
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It is time to bust the myth of physical inactivity and obesity
You cannot outrun a bad diet
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
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The crisis in women’s health and how to fix it
Lemony Ground Turkey and Kale Soup
Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.
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