We believe in the sheepdog mentality - it states there are three kinds of people. The Sheep, who are the average everyday person. In the sheepdog mindset these people are unarmed and do not take self-defense seriously. The wolf is the bad guy, he eats sheep. Then there is the sheepdog, the protector of the sheep. Our goal is to create a community and provide the best training plans possible for the sheepdogs in the world. Each and every day more warriors join our ranks and help us become the brand we strive to be! Our workout plans are designed to push you to your limits and force you to evolve beyond them. One is as strong as his weakest link, in that matter every single one of our plans is focused on a specific goal. Choose the bodybuilding training routine for your goals and start your journey to becoming the apex version of yourself.

Reinforce plans


WOD Sunday Cardio Day

God rests on Sundays, we don't. Lets get that cardio in!

WOD Saturday Arms Day

Saturday WOD is now here! No rest for the wicked!

WOD Friday Shoulders/Abs Day

End of the week? Not before you finish this WOD!


PT Pyramid

The PT Pyramid is a great way to build a foundation of fitness needed to ace any physical fitness test. The Pyramid program has a warmup, max out, and a cool down built into it, making it a very healthy way to exercise.

The Murph Plus Devil's Mile 'Suped Up' Challenge

If you like hard workouts, you may like this one.This is not for your average workout enthusiast! If you are finding the Murph to be easy and are able to complete it in a relatively short time -- in 30-40 minutes -- this might be a perfect addition.

Devil's Mile

The Devil's Mile is challenging workout packed into a single, grueling mile. The specific types of Devil's Mile workouts often depend on the training program and goal (fire department, police, sof).


All about our WODs

For those not familiar with the abbreviation "WOD" it means Workout Of the Day. The main part of a WOD is one or multiple training protocols. These training protocols are popular among former and active service members, Law enforcement and many cross-fitters around the globe. They can be used with almost every body-weight exercise and their correct execution will guarantee the results you worked for. 

The Best Exercises To Lose weight

One of the best ways to burn fat is with the help of EMOM exercises. EMOM stands for “Every minute on the minute”. It is a training protocol that requires you to complete an exercise for a certain amount of reps under a minute. Every minute frame has a programmed work amount (such as, 10 push-ups) with the remaining amount of time to be taken as rest. 

World of Martial Arts

Martial arts are codified systems and traditions of combat practiced for a number of reasons such as self-defense, military and law enforcement applications, competition, physical, mental and spiritual development.
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