Spicy Egg Frittata

Sunday, August 25, 2013


External rotation w/ theraband
10 Cossack squats
10 Lat activations + 10 Bar taps
10 Deck squats

Gymnastics Strength:

5 Rounds for Quality, as a group:
30 second Hollow Hold, rest 30 seconds
30 second Plank Hold, rest 30 seconds
5 False Grip Ring Pullups or False Grip Ring Rows Ring Rows, rest 30 seconds
5 Tempo Dips or Pushups, 5 seconds lower, fast out of the bottom, rest 90 seconds

Notes: For the Pullup/Ring Row, try to touch your hands to your chest for each rep with no kipping.


12 minute AMRAP:
4 Burpees
6 Chest to Bar Pullups
8 Pushups
10 Pistols or Cossack Squats, alternating

Notes:  For the C2B pullups, use as bands or even jumping variations as needed to ensure that every rep is full range of motion.  As always, scale the pushups to ensure that every rep is quality positioning and range of motion.  If you cannot get below parallel on the Cossack Squat, perform weighted step ups.

Cool Down:

Row easy 1k
Foam roll legs



  • 5 eggs
  • 1-2 serrano peppers, minced
  • 1 green pepper, chopped fine
  • 1/2 white onion chopped
  • 1/2 teaspoon of tumeric
  • pinch of kosher salt
  • 1/4 cracked black pepper
  • 10-12 cherry tomatoes, halved
  • 4 pieces of bacon, cooked and crumbled


  1. Combine eggs, serrano peppers, green pepper, turmeric, salt and pepper in a bowl.
  2. Cook the bacon in the cast iron skillet until crispy, place to the side
  3. Dump out most of the bacon fat but leave enough to coat the bottom of the skillet
  4. Brown the onion in the skillet and then add egg mixture. Give it a quick stir.
  5. Cook for 5-6 minutes and then add tomatoes and crumbled bacon to the top.
  6. Put skillet in oven at 350 degrees for five minutes or until the top layer of the egg is cooked.

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