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 Ever 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.
Week 8
STRENGTH TRAINING
DL
3x10
Rest 3-4 min b/t
Narrow Stance Back Squat
4x5
Rest 2 min b/t
Alt Backward Lunge
4x8
Rest 2 min b/t
GHR
3x8
Rest 2 min b/t
A) Hip Extension
4x20
B) GHDSU
4x10
Rest 2 min after B
LEVEL 1
For Time
5 Rounds – 10 DB Hang Clean@30/20
10 DB Front Squat
LEVEL 2
For Time
5 Rounds – 10 DB Hang Clean@40/25
10 DB Front Squat
LEVEL 3
For Time
5 Rounds – 10 DB Hang Clean@50/35
10 DB Front Squat
Download MONDAY
STRENGTH TRAINING
16 min alternating EMOM
A) Bench Press
8x3
B) Bent Over Row
8x5
A) DB Arnold Press
4x10
B) Supinated Pull-Up (spot if needed)
4x10
Rest 1 min b/t each
A) DB Flys
3x10
B) DB Incline Curls
3x10
C) DB Tate Press
3x10
Rest 2 min b/t giant sets
LEVEL 1
For Time
6 Rounds - 10/7 Cal Row
10 Hand Release Push-Up
LEVEL 2
For Time
7 Rounds - 10/7 Cal Row
10 Hand Release Push-Up
LEVEL 3
For Time
8 Rounds - 10/7 Cal Row
10 Hand Release Push-Up
Download TUESDAY
Metabolic Conditioning
LEVEL 1
5 Rounds - For Quality
200m Run
100 Jump Rope
10 Renegade Row @30/20 + Push-Up
LEVEL 2
5 Rounds - For Quality
200m Run
100 Jump Rope
10 Renegade Row @40/25 + Push-Up
LEVEL 3
5 Rounds - For Quality
200m Run
100 Jump Rope
10 Renegade Row @50/35 + Push-Up
Download WEDNESDAY
STRENGTH TRAINING
Back Squat
7x3 @12x1 Tempo - Lift every 2 min
Romanian Deadlift
7x3 @10x0 Tempo - Lift every 2 min
Superset
A) Alt Weighted Step-Ups – 3x6(each)
B) Split Stance Good Morning – 3x6(each) – Rest 1 min b/t
Superset
A) Jefferson Curls – 3x5
B) Slant Board Cyclist Squat – 3x15
C) Alt KB Chinese Side Bends - 3x20 – Rest 2 min b/t sets
LEVEL 1
For Time
Accumulate 5:00 of a Sandbag Bear Hug @150/100
LEVEL 2
For Time
Accumulate 7:30 of a Sandbag Bear Hug @150/100
LEVEL 3
For Time
Accumulate 10:00 of a Sandbag Bear Hug @150/100
Download THURSDAY
STRENGTH TRAINING
Strict Press
3x4 – Find 4RM in 3 attempts – Rest 2-3 Min b/t attempts
Strict Pull-Up
4x5 – Rest 2 Min b/t
Alt DB Bench Press
3x10(5 per) – Rest 2 Min b/t
DB Single Arm Row
3x8 – Rest 2 Min b/t
Superset
A) DB Strict Press 3x8
B) DB Bicep Curl – 3x8
C) Banded/Rope Tricep Press down – 3x15
Rest 2 Min b/t Giant sets
LEVEL 1
For Time
50 Burpee Pull-up
LEVEL 2
For Time
50 Burpee Pull-up
LEVEL 3
For Time
50 Burpee Pull-up
Download FRIDAY
CONDITIONING
LEVEL 1
30 Power Clean @95/65
Rest 3:00
40/25 Cal Air Bike
Rest 3:00
100 Sit-Ups
LEVEL 2
30 Power Clean @115/75
Rest 3:00
45/30 Cal Air Bike
Rest 3:00
100 Sit-Ups
LEVEL 3
30 Power Clean @135/95
Rest 3:00
50/35 Cal Air Bike
Rest 3:00
100 Sit-Ups
Download SATURDAY
ACTIVE RECOVERY
20 min Barefoot Run/Backward walk - Switch between 400m Run, backward walk 200m, and walk 200m - Preferably not on concrete or paved road, wear more minimums if needed or start with only walking if needed.
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.