Free Workout

This is the first day of our Foundations 2 mesocycle. In this mesocycle, you’ll see a little more conditioning as well as more total body strength training sessions. Today you can enjoy lots of upperbody …

Today is the final training day in the Foundations 1 mesocycle. Developing upper body pulling strength is incredibly important for performance. Hit this one hard and heaver for those functional gains. 3 sets: 20 reps, …

This is the final Bombproof Legs workout in the Foundations 1 training block. 5×5 is the class strength and muscle building set and rep scheme. Have fun and know that this workout will push your …

Final day of conditioning in this training block. You should be able to move at a steady pace now for 4-minutes without needing any breaks. Next block we’ll begin to add more conditioning work and …

We’re in the final block of our Foundations program. Today’s Bombproof legs uses the most popular rep scheme in strength training, 5×5. Bulgarian split squats and eccentric hamstring work round out this workout that’s sure …

Post your thoughts on the programming so far in the comments.

Today’s upper pull workout hits the horizontal pulling pattern with some paused bent over rows. Leave your ego at the door and focus on quality movement with a true 2-second pause at the chest. Volume …

Today’s Bombproof Legs focuses on the hips and hinge pattern. More sets with heavier weights in our primary lift followed by some volume work with swings and explosive jumps. A spicy finisher for the stabilizers …

We’re continuing to extend the duration that we’re running for, up to 3-minutes this week. If you can’t run or prefer to do something else then you can substitute any other nonstructural activity such as …