Burn it down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This isn’t meant to be a jog. Push yourself hard through each interval. You’ll have plenty…

Pretty straightforward programming. During the lunge ISO hold I want you to think about posture and posterior dominance. Lunge as…

For the endurance piece, keep your HR at around 70%. If you don’t use a HR monitor your pace should…

Time to crush it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For deficit push-ups I just throw a couple 45# bumpers on the floor to put…

Sprints: Make sure you take the time to warmup properly. These are max effort. I’m not prescribing specific rest time…

Basic Novice Programming In the previous article we discussed the standards that we should all be trying to achieve as…

How strong does the soldier or special operator need to be? There is a great deal of ignorance and stupidity proffered…

  Brad is the founder of SEALgrinderPT gym in Atlanta, Georgia. Brad is a former Navy SEAL and served 5…

 SOF WOD  SOFWODS employs a free scientific, strength based, functional fitness template to prepare SOF candidates and current Operators for the…