Rest. Go run, shadow box, hit the heavy bag, grapple, ruck, bike, mow the lawn, etc... Enjoy yourselves! … [Read more...]

13 August 2015 Recovery Beginner W/U: 6 minute KB complex @ 25#, 30 seconds each of the following exercises. Move directly from one exercise to the next, no break. Do not put down KB or stop movement in the 6 minutes. 1-arm swing-right, Figure 8 – right to left, 1-arm swing-left, … [Read more...]

Preface: Got rid of the bodyweight work outs. They have limited growth potential, and are already included in the other workouts. 12 August 2015 Strength Everyone warm up with 5-10 minutes shadow-boxing/hitting a heavy bag, focus on jabs, hooks, and uppercuts. Everyone cool down by … [Read more...]

Bodyweight Complex 1 minute each of the following, move directly from one exercise to the next. Pushups, Mt Climbers, Burpees, Squats, Lunges, HSPU Training   For Time: Run 400m 10x Sit-Up to Squat Jump 40x Jumping Lunges (20x each leg) Run 400m 7x Sit-Up to Squat … [Read more...]

Everyone has seen a meme, or some motivational picture/saying that says something along the lines of, "Be the hardest person someone has ever tried to kill!" That is some motivating trash right there! It speaks to the warrior inside all of us, it reverberates something ancient and primal in us. … [Read more...]

Today we are introducing the GRT Evolutions Agoge! This is an important part of the GRT Evolutions community in that this is where training for everyday life, and SHTF scenarios will be presented. The foundation of this training will come by way of our daily WOD. Each WOD will include a W/U, a … [Read more...]