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
Back Squat
4x5 @ 65-80% (increase to max if it feels great and you can maintain good positioning(avoid failure))
Rest as needed b/t
Bulgarian Split Squat
5x6
Rest 2 min b/t
Supersets
A) KB Windmill
4x3 (each side)
B) Prone Chinese Plank
4x1:00
Rest 2 min b/t
LEVEL 1
For Time
50/35 Cal Air Bike
120 Air Squat
LEVEL 2
For Time
60/40 Cal Air Bike
150 Air Squat
LEVEL 3
For Time
70/50 Cal Air Bike
150 Air Squat
Download MONDAY
Strength Training
Shoulder Press
6x4
Rest 2 min b/t
Superset
A) Super Narrow Grip Pull-Up
4x5-8
B) KB Push Up
4x10
C) DB Front Raise
4x10
D) DB Lateral Raise
4x10
Rest 2min b/t sets
Superset
A) Banded Bicep Curl
4x15
B) Banded Tricep Ext
4x15
C) Hanging Leg Lifts
4x10
D) Hollow Hold
4x:30
Rest 2 min b/t sets
LEVEL 1
For Time - 6 Rounds
Run 200m
15 Sit-ups
Rest 1 min
LEVEL 2
For Time - 6 Rounds
Run 200m
20 Sit-ups
Rest 1 min
LEVEL 3
For Time - 6 Rounds
Run 200m
25 Sit-ups
Rest 1 min
Download TUESDAY
Strength Training
Deadlift
10x1@85%+
(increase to max if it feels great and you can maintain good positioning - avoid failure
Rest 2-3 min b/t
Romanian Deadlift
5x6
Rest 2 Min b/t
LEVEL 1
15 min AMRAP
15/12 Cal Air Bike
20 Alt DB Snatch @40/25
15 Box Jump @24/20”
LEVEL 2
15 min AMRAP
18/14 Cal Air Bike
20 Alt DB Snatch @50/35
15 Box Jump @24/20”
LEVEL 3
15 min AMRAP
20/15 Cal Air Bike
20 Alt DB Snatch @50/35
20 Box Jump @24/20”
Download WEDNESDAY
STRENGTH TRAINING
Bench Press
7x3
Rest 2-3 Min b/t
Supinated Pendaly Row
5x10
Rest 2 Min b/t
Superset 1
A) DB Incline Flys
4x10
B) Chin Over Bar Hold
4x:20
Rest 2 min b/t
Superset 2
A) Narrow Grip Bench Press
4x12
B) DB Tate Press
4x12
Rest 2 min b/t
Superset 3
A) DB Double Head Bicep Cur
4x15
B) DB Double Head Skull Crusher
4x15
Rest 2 min b/t
LEVEL 1
For Time - 2 Rounds
800m Run
30 Burpee
Rest 3 min
LEVEL 2
For Time - 2 Rounds
800m Run
35 Burpee
Rest 3 min
LEVEL 3
For Time - 2 Rounds
800m Run
40 Burpee
Rest 3 min
Download THURSDAY
STRENGTH TRAINING
Front Squat
5x1@13X0 + 1@10X0
Rest 2-3min b/t
Back squat
5x4@22X0
Rest 2 min b/t
Superset
A) Alt Cossack Squat
4x20
B) Side Plank
4x:30
Rest 2 min b/t sets
LEVEL 1
10 min AMRAP
10 Front Squat @95/65
75 Single unders
LEVEL 2
10 min AMRAP
12 Front Squat @115/75
100 Single unders
LEVEL 3
10 min AMRAP
12 Front Squat @135/95
100 Single unders
Download FRIDAY
Strength
Sumo DL
7x3
Rest 2-3 min b/t
A) Wide Grip Pull up
4x5-8
B) Ring Push-Up
4x12-15
C) Bicep Curl
4x10
D) OH Tricep Ext
4x10
Rest 2 mins
A) Sandbag Good Morning
4x20
B) Bicycle Crunch
4x30
C) Alt Single Leg V-Up
4x20
D) Alt Jumping Lunge
4x20
Rest 2 min b/t sets
LEVEL 1
15 min AMRAP
2 Supinated Pull-Up
8 HRPU
15 DL @45/35
LEVEL 2
15 min AMRAP
4 Supinated Pull-Up
10 HRPU
15 DL @75/55
LEVEL 3
15 min AMRAP
5 Supinated Pull-Up
10 HRPU
15 DL @95/65
Download SATURDAY
Active Recovery
All Levels
Accumulate 30-60 minutes of walking. Ideally 10+ minutes after each meal.
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.
The program is structured in 12 week intervals. There is no need to start on week 1, we have designed the program so that anyone can jump in at any week. This will keep you up to date. However, if you wish you may check our archives for previous weeks.
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.
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