Your biology, psychology, and physiology require struggle to express their most dominant form. We're here to help you define, prioritize, execute, and dominate that struggle to become The Fittest version of you. Our programming has 3 tiers:
Level 1
Prioritize: You're new (ish) to this. You prioritize consistent execution.
Level 2
Execute: You've built the habits. You're ready to execute at a higher level.
Level 3
Dominate: You're an alpha organism. You model, teach, and preach to improve the lives of your tribe.
We work hard every day (sometimes twice a day)... at least once on rest days.
STRENGTH TRAINING
Deadlift
6x2+2(2 from dead stop + 2 touch and go)
Work to Max
Rest 2:30 min b/t
Narrow Stance Low Bar Back Squat
4x5
Rest 2 min b/t
Sumo Deadlift
4x8
Rest 2 min b/t
GHR
4x6
Rest 2min b/t
A) Hip Extension
4x30
B) Sit Up
4x35
Rest 1 min between
LEVEL 1
Sprint Each Round for Time – 5 Rounds
12/9 Cal Air Bike
15 Air Squat
Rest 3:00
LEVEL 2
Sprint Each Round for Time - 5 Rounds
15/10 Cal Air Bike
20 Air Squat
Rest 3:00
LEVEL 3
Sprint Each Round for Time – 5 Rounds
15/10 Cal Air Bike
25 Air Squat
Rest 3:00
Download MONDAY
STRENGTH TRAINING
A) Strict Supinated Pull-ups
7x4
B) Bench Press
7x4
Rest 1 min b/t each
Superset
A) Dumbbell Push Press
4x8
B) Dumbbell Bent Over Row
4x8
Rest 1 min b/t each
Superset
A) Dumbbell Front Raise
3x10
B) Dumbbell Hammer Curl
3x10
C) Dumbbell Skull Crusher
3x10
Rest 2 min b/t giant sets
LEVEL 1
8 Rounds – Each for reps
Tabata Style - :20 Work / :10 Rest
Max effort Burpee Jumping Pull-Up
LEVEL 2
8 Rounds – Each for reps
Tabata Style - :20 Work / :10 Rest
Max effort Burpee Pull-Up
LEVEL 3
10 Rounds – Each for reps
Tabata Style - :20 Work / :10 Rest
Max effort Burpee Pull-Up
Download TUESDAY
Metabolic Conditioning
LEVEL 1
4 Rounds For Quality
50 Jump Rope Single Unders
2:00 of Practice Jump Rope Double Unders
25 Sit-Ups
LEVEL 2
4 Rounds For Quality
60 Jump Rope Single Unders
20 Jump Rope Double Unders
25 Sit-Ups
LEVEL 3
4 Rounds For Quality
60 Jump Rope Single Unders
25 Jump Rope Double Unders
25 Sit-Ups
Download WEDNESDAY
STRENGTH TRAINING
Back Squat
5x3 @22X0 Tempo
Rest 2 min b/t
Wide Grip Romanian Deadlift
5x6
Rest 2 min b/t
Superset
A) A) Bulgarian Split Squat – 4x5 (each leg)
B) Good Morning – 4x10
Rest 1 min b/t
Superset
A) Single Arm Suitcase DL – 3x5 (each)
B) Goblet Squat – 3x10
C) L-Sit - 3xMax Effort
Rest 2 min b/t giant sets
LEVEL 1
6 Rounds
15 Med Ball Squats @20/14
10 DL @135/95
LEVEL 2
6 Rounds
15 Med Ball Squats @20/14
10 DL @155/105
LEVEL 3
6 Rounds
15 Med Ball Squats @20/14
10 DL @155/105
Download THURSDAY
STRENGTH TRAINING
Strict Press
5,3,1,1,3,5
Rest 2 min b/t
Pull-Up Negatives
4x3 @32X0 tempo
Rest 2 Min b/t
Alt DB Bench Press
3x10(5 per side)
Rest 2 Min b/t
Supinated Bent Over Row
3x8
Rest 2 Min b/t
Superset
A) DB Lateral Raise 3x8
B) DB Preacher Curl – 3x8
C) DB Tricep Kickback – 3x8
Rest 2 Min b/t Giant sets
LEVEL 1
7 Rounds
50’ KB Farmer Carry @44/26s
9 KB Push-up
Rest :30
LEVEL 2
7 Rounds
50’ KB Farmer Carry @53/35s
12 KB Push-up
Rest :30
LEVEL 3
7 Rounds
50’ KB Farmer Carry @70/53s
15 KB Push-up
Rest :30
Download FRIDAY
Strength
10 Min EMOM
Power Cleans
5 the 1st min, then 4 the next, then 3, then 2, then 1 for the remaining minutes - increase load every minute
LEVEL 1
4 Rounds – Each for Reps
2:00 to complete - 400m Run
Max reps Front Squat @95/65 w/ remaining time
Rest 4:00
LEVEL 2
4 Rounds – Each for Reps
2:00 to complete - 400m Run
Max reps Front Squat @115/75 w/ remaining time
Rest 4:00
LEVEL 3
4 Rounds – Each for Reps
2:00 to complete - 400m Run
Max reps Front Squat @135/95 w/ remaining time
Rest 4:00
Download SATURDAY
ACTIVE RECOVERY
30 min Hill/incline Walk w/ weight vest - Outside is optimal
LEVEL 1
LEVEL 2
LEVEL 3
Download SUNDAY
"Since our inception, the noble cast of our ancestors was the barbarian class. In the modern world, the noble cast is popularly defined as those with money and/or possessions of commerce. When I shake the manicured hand of a modern man and feel how smooth, soft and limp it is... it reveals a core character attribute. Suffice it to say, if the zombie apocalypse rears its head, I do not want this man in my tribe.
Grip strength is more than just health, longevity and respect... it is an ancestral indicator of true nobility... you can't fake it... you can't buy it... it can only be earned. How we look is an outward expression of what we believe."
The Solution is to recreate our ancestral environment (nourishment, struggle, sleep, sunshine, etc). It’s time we honor our ancestors by putting back in what the modern world left out… to reclaim the fittest (strong, lean and healthy) version of ourselves.
Aim to increase your weight each week. Use the tables to track and ensure you're making progress. There is a download tab at the bottom of each day.
A-B-C work should be done consecutively as in perform A movement, then move to B, then to C… then repeat if the program specifies multiple sets.
Any exercise where a percentage is specified should be done with as much weight as possible to complete rep range WITH PERFECT FORM.
Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.
Touch and Go (TnG) - No pausing between reps.
Rest Day – What's that?
PR – Personal Record. Heaviest weight, highest number of reps, or fastest time attained at completing a specific workout.
185/125 or 12/9- When you see 2 numbers like this, it is specifying the prescribed weight, calories or distance for males/females. Again, know your body and your limits. If you need to lower the weight, there is no shame in that.
GHD/GHR– Glute-Hamstring Developer / Glute-Hamstring Raise. If you still don’t know what that is, do a quick Google search. Your posterior chain will thank you.
Ass to Grass/Ground (ATG) – Literally… if you were squatting outside the blades of grass would softly kiss your cheeks… AKA as low as you can go.
AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe
EMOM - Every Minute On The Minute. On a running clock perform the prescribed exercise at 0:00 then rest until 1:00. At 1:00 perform exercise then rest until 2:00 etc. The goal is to complete the prescribed movement within the minute and ideally have time left over to prepare for the next minute.