RECIPE: Supercharge Your Coffee



Snatch + Overhead Squat + Snatch 1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes should build over the first three sets to a challenging but not quite maximal weight. They should use 90-95% of that weight for the remaining two sets.


Complete as many rounds as possible in 15 mins of:
20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
20 Burpees

GEAR: 2.5
Competition: 40/30#
Performance: 30/20#
Fitness: 20/10#


Supercharge Your Coffee

As a new mom with a full-time job, I have little time to make a full sit-down breakfast, so I decided to boost my coffee to include all three macronutrients and some essential micronutrients. My daily boosted mug of coffee has been my morning staple ever since.

Each macronutrient need is met: high-quality grass-fed whey powder and collagen peptides provide protein, an energy-dense date supplies the carbohydrates, and cashew milk and MCT oil provide fat to sustain me all morning.

Once the mug is brewed, I sip slowly and make the delicious drink last all morning as I check off items on my to-do list.


5 tbsp. coffee beans
Filtered water for brewing
4 oz. cashew or almond milk (15 calories: 0.5 P/0.5 C/1.25 F)
1 date, pitted (23 calories: 6.2 C)
1 scoop (approx. 27 g) grass-fed vanilla whey protein (110 calories: 20 P/3 C/1.5 F)
1 scoop (10 g) grass-fed collagen peptides (35 calories: 9 P)
1 tbsp. MCT OIL (100 calories: 14F)

Per cup: 283 calories—29.5 g protein, 9.7 g carbs, 16.75 g fat

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