Friday 5.10.2024


Friday 5.10.2024


Dead Stop Deadlifts
Build to a heavy set of 2
5 Reps @ 85% of you heaviest set of 2

3 Rounds:

800 Meter Run
100 reps total Kettlebell Swings (53/36)/Push-ups

Recipe of the Week:
Time for a fun way to mix up salmon and rice. Try out this Steamed Salmon and Dill Rice recipe!

2lb (wild) salmon, skin removed and cut into 3-5 large pieces
1 tablespoon olive oil
2 teaspoons fresh cracked pepper
1 teaspoon mineral salt
juice from 1 lime
1/3 cup parsley, finely chopped

1 tablespoon olive oil
1.5 cups uncooked basmati rice, rinsed
1 small white onion, diced
2 tablespoons dried dill
2 teaspoons cumin
1.5 tablespoons minced garlic (2 cloves)
1 tablespoon lime zest *
2 cups low sodium chicken broth
salt & pepper to taste


Step 1
Place the salmon in a bowl or sealable plastic bag. Add the Fish‘s ingredients and rub all over the salmon. Set aside to marinate at room temperature for 15 – 2o minutes as you prep the rice.

Step 2
Place a Dutch oven (heavy-bottomed pot) on medium-high heat. Once hot, add the ingredients for the “Rice” except for the garlic and chicken broth, and stir. Ensure every grain of rice is covered in oil and seasoning.

Step 3
Pour in the broth/water and reduce the heat to low to a gentle simmer. Place the top on and cook until the water no longer covers the rice, about 10 – 12 minutes, and the salmon filets can rest comfortably on top without being boiled.

Step 4
Once the liquid has reduced enough to see the top of the rice, place the salmon right on top and close the lid. Depending on whether the rice is cooked through, cook for an additional 8 – 12 minutes, then let rest covered for at least 12 – 15 more minutes before flaking.

Step 5
Use a fork to flake the rice and salmon, then stir and fold together to incorporate well.