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Free Workout

11/26/2022

3-4 rounds, for quality: 30 seconds per side, Bretzel stretch 10 reps per side, wide stance antirotation chop 3 reps per side, heavy half Turkish getup For time: 50 walking lunge steps 50 body rows 50 walking lunge steps 50 kettlebell swings 50 situps 50 walking...

Free Workout

11/25/2022

5 sets: 5 strict pull-ups 30 seconds front leaning rest 60 seconds rest between sets AMRAP in 8-minutes: 10 push-ups 10 goblet squats *The limiter on this workout will be the push-ups. Adopt a strategy that allows you to maintain both quality of movement AND...

Free Workout

11/24/2022

Deadlift 5-5-5-3-3-3 Rest 1-2 minutes between sets *Perform 3 sets of 5 and then 3 sets of 3 building to one heavy set of 3 reps for the day *Post load to comments 4x 400m run @85-90% 3 minutes rest between efforts *Aim for hard efforts but consistent times across...

Free Workout

11/22/2022

2 rounds: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 5 reps per side, cross-body kettlebell or dumbbell deadlift + 5 sets: 6 reps per side, HIGH box step-up 45-seconds rest between sides *Focus on controlling the entire movement. This is...

Free Workout

11/21/2022

5 sets, for quality: 30 seconds cat and cat stretch 30 seconds hollow hold 30 seconds arch hold *Body weight mastery starts with core control. Being able to isometricaly contract the core against forces from within the body is a BASIC foundational movement skill....

Free Workout

11/20/2022

Building big upper body strength takes big weight. Today we're focussing on pressing and pulling in the horizontal plane. The workout finishes with some classic gym-bro bodybuilding and abs. These classic workouts have tons of value that is undervalued in this new...

Free Workout

11/19/2022

Rest Day. It's Saturday and most of you probably have the day off work. This is a great opportunity to get back outside and enjoy some outdoors. Keep it light and easy as we still want to prioritize recovery.

Free Workout

11/18/2022

Today's warm-up prioritizes multiplanar movement. We keep days like this in our rotation at least once per week. The weight room or gym tends to bias heavily towards the sagittal plane which can leave some muscles and plenty of movements untouched. The workout is...

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