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
Every 4:00 for 20:00 (5 sets)
8 Back Squat, 67%
8 Back Squat, 75%
8 Back Squat, 77%
6 Back Squat, 82%
6 Back Squat, 84%
Strength
4 Sets
8R / 8L Front Rack Front Foot Elevated Split Squat, Dual Dumbbell (Light to Moderate Load)
*Rest 2 minutes between sets
Strength
4 Sets
12 Alternating Weighted Lateral Lunge, Single KB/DB (Light Load)
*Rest 2 minutes between sets
Core
4 Rounds Not for Time
:30 Hollow Hold
25 Sit-ups
LEVEL 1
For Time:
150’ Front Rack Walking Barbell Lunge, 95/65#
200 Single Under Jump Rope
400m Run
LEVEL 2
For Time:
150’ Front Rack Walking Barbell Lunge, 115/75#
300 Single Under Jump Rope
800m Run
LEVEL 3
For Time:
150’ Front Rack Walking Barbell Lunge, 135/95#
200 Double Under Jump Rope
1-Mile Run
Download MONDAY
Strength
Every 2:00 for 14:00 (7 sets)
3 Speed Bench Press
*Slightly Lighter than usual and at max speed.
*Start at 55% of your 1RM Bench Press, but do not go over 75% of your max set today. Prioritize Speed!
Strength
5 Sets
8 Bent Over Rows, Barbell (Moderate to Heavy Load)
*Rest 2:00 between sets.
Accessory
4 Rounds Not for Time:
10 Bar Biceps Curl
10 Bar Skull Crusher
30 Bicycle Crunch
2:00 Rest
LEVEL 1
5 Rounds for Reps:
1:00 ME Wall Ball Shot, 20/14#
1:00 ME Dumbbell Bench Press, 35/20#
1:00 ME Calories on Rower
1:00 Rest
LEVEL 2
5 Rounds for Reps:
1:00 ME Wall Ball Shot, 20/14#
1:00 ME Dumbbell Bench Press, 50/35#
1:00 ME Calories on Rower
1:00 Rest
LEVEL 3
5 Rounds for Reps:
1:00 ME Wall Ball Shot, 20/14#
1:00 ME Dumbbell Bench Press, 70/50#
1:00 ME Calories on Rower
1:00 Rest
Download TUESDAY
Strength
Every 2:00 for 14:00 (7 sets)
3 Speed Sumo Deadlift
*Slightly Lighter than usual and at max speed.
*Start at 50% of your 1RM Sumo Deadlift, but do not go over 70% of your max today. Prioritize Speed!
Strength
4 Sets
10 Good Mornings, Moderate Load
*Rest 1:30 between sets
Accessory
4 Sets for Quality
8L / 8R Single Leg DB/KB Romanian Deadlift
*Rest 1:30 between sets.
Download WEDNESDAY
Strength
Every 4:00 for 20:00 (5 sets)
8 Strict Press, 67%
8 Strict Press, 75%
8 Strict Press, 77%
6 Strict Press, 82%
6 Strict Press, 84%
3 Sets
5 Weighted Strict Pull-up, Heavy Load for All 3 Sets
Then,
1 Max Effort Set at Bodyweight
*If unable to do 5 or more BW pull-ups then scale the movement to Inverted Row, banded, toe spot or other option
Accessory
4 Rounds Not For Time
6L / 6R Kettlebell Bottoms up Press, light to moderate load
10L / 10R Single Arm KB/DB Upright Row, light to moderate load
*Rest as needed between Rounds
LEVEL 1
Download THURSDAY
Strength
Every 4:00 for 24:00 (6 sets)
3 Tempo Front Squat (51X0) + 1 Front Squat
*On the tempo Front Squat, execute a 5 second descent, followed by a 1 second hold at the bottom before you explode back to the top. After three reps at that tempo, perform 1 rep at your regular speed.
Strength
4 Sets
5L / 5R Bulgarian Split Squat, Dual Dumbbell (Heavy Load)
Accessory
4 Rounds Not For Time:
:45 Chineese Plank
12 Kang Squat
2:00 Rest
LEVEL 1
7 Minute AMRAP
9 Front Squat, 95/65#
15 Sit-ups
LEVEL 2
7 Minute AMRAP
12 Front Squat, 95/65#
15 Sit-ups
LEVEL 3
7 Minute AMRAP
15 Front Squat, 95/65#
15 Sit-ups
Download FRIDAY
Strength
Every 4:00 for 20:00 (5 sets)
8 Deadlift, 67%
8 Deadlift, 75%
8 Deadlift, 77%
6 Deadlift, 82%
6 Deadlift, 84%
Accessory
4 Rounds Not For Time:
10L / 10R Dumbbell Row
10L / 10R Single Dumbbell Bench Press
2:00 Rest
Download SATURDAY
Zone 2 Activity
All Levels
Run, Bike, Row, pick one or mixture of – 30 min
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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