Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat stretch

8×3 bench press, 2 pull ups (eccentric), pigeon stretch

5×4 clean + press, wall squat stretch

6×8 deadlift, 4 box jumps, triceps stretch



30 min: 10 push presses (55/35), 15 back squats (55/35), 10 walking planks, 10 good mornings

30 min: 5 upright rows, 10 lunges (each), 20 hello Dollys



15 min: 10 kb swings (35/26), 10 lunges, 5 chin ups

30  min: 10 front squats (75/55), 20 situps, 10 pushups

15 min: 10 hang cleans (75/55), 10 bench dips, 20 flutter kicks (each)



Warm: 4 rounds: 10 pushups, 10 situps, 10 squats, pec/lat stretch

Rope Climb Practice

Power Clean Practice

4 rounds: wall squat, banded triceps stretch, hip flexor stretch, child’s pose



Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, wall squat

8×3 front squats, 2 box jumps, 5 dislocates

6×5 push presses, 5 back flies, pigeon stretch

6×5 man makers, banded shoulder stretch



30 min: 1 barbell complex (65/35)*, 1 min rest

15 min: 10 lunges, 20 flutter kicks, 20 mtn climbers

15 min: 10 dips, 10 kb swings, 20 toe touch crunches

* BB complex: 6 reps of everything: deadlift, bent over rows, hang cleans, front squats, push presses, back squats, pushups



15 min: 5 chin ups, 10 pushups, 10 squats, 10 reverse crunches

15 min: 10 hang cleans (75/45), 10 lunges, 10 good mornings

15 min: 10 back squats (75/45), 10 sit-ups, 5 pull ups

15 min: 5 push press (75/45), 10 walking planks, 10 FDBE

Become the Hardest Person Anyone Will Ever Try to Kill

I know, I know, it’s been a few weeks since we last posted on this blog. It’s been a little hectic here both at work and at home, and frankly school is being a pain, so this had to get put on the back burner for a bit. With that being said, I felt it was necessary to say a few things given the recent events in this country. Now I’m not here to argue politics, or take a stand one way or the other on a religion, what I am going to talk about has more to do with everyone on a personal level.

Tragedies happen. They suck, they are unexpected, and unpredictable. Whether they come from a human like last week, or Mother Nature (who can be a real bitch sometimes btw) no one goes into their day thinking “hey, I feel like something awful is going to happen”. However if and when it finds you, you need to be ready, both physically and mentally. This, my friends, should be your WHY for training.

Matt and I have mentioned this concept to several of you. Having your WHY will keep you going when the event or the training gets hard. Having that goal gets you up in the morning. Having that reason makes you dig that little more into yourself when you think you don’t have another rep. When I was in the military I trained hard, very hard, to keep my brothers next to me alive. That was my reason to go kill myself in the gym and out at the range. Most people will never actively seek out those dangerous situations like Matt and I did, but sometimes those situations find you, and sitting bace hoping for help may not be an option.

Think about what would have happened if that gunman walked into a room of capable people, not just physically (the videos showed lots of people who seemed to be in great shape), but mentally capable. Chances are many of these people lifted or went to a gym of some sort, and that’s great. But their WHY was probably more along the lines of looking good naked, or losing a few pounds. Now I’m not saying that their goals are less valid, but what if that same gunman walked into a room full of people who all thought like this: I may die in the process, but dammit I’m going to take him with me. That’s a state of mind that only can be earned through suffering. You may not know it, but that’s a big reason the workouts are the way they are here. We encourage you to build that mindset and the physical capabilities to defend yourself, to help your loved ones, and to survive because no one else will do it for you.

This week we are knee deep into our stamina phase, arguably one of the hardest phases we do. Those that have made it through the first week undoubtedly have seen glimpses of themselves that I’m sure they have never seen before. In all of us there is a place that you must go during extreme difficulty that can only be tapped when you are placed in it. During selection I was in that place, I remember being so tired during my long walk that I just wanted to quit, go home, eat some hot food and sleep. I refused to quit though, I told myself that for them to stop me it was going to take at least 4 of them (one fore each appendage) to force me into that van. That same mindset can be said of you, just coming in and knowing you’re going to suffer every day. When you’re suffering this week, remember that we’re not just training your body, we’re training your mind. As your coaches, Matt and I want you to be hard minded, to know you can make it, to have the confidence in yourself to say I will survive no matter the cost, and when that extreme situation comes along, no matter what it is, you will be the hardest person anyone will ever try to kill.

Aspera Non Spernit

-Coach Chris



Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, hip flexor

8×3 bench press, 3 weighted pull ups, frog stretch

5×4 Mr. Spectaculars, 5 dislocates

6×8 back squats, 4 jump squats, pec/lat



30 min: 10 dead lifts (75/55), :30 plank, 5 box jumps (20/16), 10 leg raises

30 min: 10 renegade rows (20/15), 10 flutter kicks (4-count), 10 front squats (75/55)



15 min: 10 pushups, 10 lunges, 5 pullups

30 min: 15 goblet squats (35/26), 10 push presses (65/45), 10 situps

15 min: 15 plate raises (20/10), 10 good mornings, 10 bench dips


Work Capacity

Warm: 10 pushups, 10 situps, 10 squats, 5 dislocates

25 min AMRAP: 100′ bear crawl, 20 kb swings (53/35), 10 burpees, 5 chin ups

4 rounds: 10 situps, 10 Russian twists, :30 side plank (each), 10 good mornings

3 rounds: hip flexor stretch, foam roll (hip), triceps stretch