Portable Western Omelettes

Sunday, December 8, 2013


Monster walks (lateral/forward/back)
Tricep mash
Lat activations


EMOTM for 6 min:
Partner Banded Sprints, 25m – DEMO

Notes:  Each person will have a partner that will hold on to either a red, blue or green band around the sprinters waist. The partner will follow and provide a light resistance throughout the prescribed distance. They will switch right away and come back to the starting line and rest the remainder of the minute. Make it challenging for your partner but manageable! Remember, they have control over your resistance too!


800m Run
21 Thrusters (115#/75#)
15 Toes to Bar
5 Rope Climbs (15’)
600m Run
18 Thrusters
12 Toes to Bar
4 Rope Climbs
400m Run
15 Thrusters
9 Toes to Bar
3 Rope Climbs
200m Run
12 Thrusters
6 Toes to Bar
2 Rope Climbs
100m Run
9 Thrusters
3 Toes to Bar
1 Rope Climb
-40 min time cap-

Cool down:

Foam roll, calves, legs, and lats!



Yield: Yields 12 omelette cups


  • 12 slices deli ham or prosciutto
  • Baby spinach leaves, roughly chopped
  • 1 small onion, chopped very finely
  • 1/2 red bell pepper, chopped very finely
  • 1/4 cup green olives, chopped
  • 6 eggs, beaten
  • 1/2 tsp baking soda
  • 1/4 tsp freshly cracked black pepper
  • 1/4 tsp freshly grated nutmeg


  1. Preheat the oven to 375F
  2. Line each of the 12 cups of a large muffin pan with a slice of ham or prosciutto. Make sure there aren’t any holes anywhere or the egg mixture could leak out.
  3. Throw the spinach in the microwave for about 1 minute or until wilted, then squeeze the heck out of it to remove all excess moisture (you might want to let it cool down for a few minutes before you do that, unless you want to severely burn your fingers!)
  4. Divide the cooked spinach between the 12 ham lined muffin cups
  5. Add the chopped onion, bell peppers, green olives, baking soda, black pepper and nutmeg to a mixing bowl. Mix with a spoon until well combined, then add the beaten eggs and resume mixing until well incorporated.
  6. Pour about ¼ cup of that mixture right over the spinach. You should have just enough to fill up all 12 cups.
  7. Bake in a 375F oven for 15 minutes then cool for 5 minutes before removing from the pan.
  8. These can be served right away but are equally delicious warm and even cold. They also reheat extremely well in the microwave.

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