3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– kb swings
– wall angel
– wall squat
– double under practice


A. Bench Press, 4 – 5 x 4; rest as needed
kb swing
push up
db ext rotation, 6/arm x 3

A. Bench Press, 2 – 3 x 4; rest as needed
hang power clean @135/95
ring dips
db ext rotation, 6/arm x 3

In the Kitchen With Coach Amanda:

It’s a New Year, which means resolutions and clean eating! Why not start the year off with this simple, but tasty chicken classic! Stay tuned for next week….a tasty veal recipe you DON’T want to miss!!!!


1 large head of cauliflower, cut into florets
4 tablespoons of fat, divided (coconut oil, ghee, butter, bacon fat, etc.)
3 chicken thighs (I used skinless and boneless), pounded to ¼ inch*
3 cups sliced button mushrooms
1 small yellow onion, chopped
1 teaspoon garlic powder
salt and pepper, to taste

Cut cauliflower into florets and steam cauliflower. On the stove top or in the microwave. However you’d like. Steam until fork tender.
Place a large pan over medium-high heat. Add 2 tablespoons of fat to the pan. Sprinkle pounded chicken thighs with about ½ teaspoon of garlic powder, salt and pepper. Once pan is very hot, place chicken thighs in the pan. Cook thighs on both sides for 5-7 minutes, until browned and cooked through.
While chicken thighs are cooking, place another large pan over medium heat. Add 2 tablespoons of fat to the pan then add onions.
Once onions become translucent, add mushrooms along with ½ teaspoon of garlic powder and salt and pepper. Cook until mushrooms become soft, about 5 minutes.
While the mushrooms and onions cook, place soft cauliflower in a blendtec with a bit of salt and puree until smooth. I had to add a tablespoon of water to the cauliflower to help it puree.
Then just stack away: cauliflower, chicken and mushrooms and onions.