TRAINING ISN'T A HOBBY. IT'S A DUTY.
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Refuse Liability
Our world doesn’t need a spectator. It needs an anchor. We build the physical potency and mental grit required to lead your family and excel in your career.
Stop drifting. Start building.
The Work
Training is the daily tax paid in full. This is the evidence of the grit and physical potency built before the world asks for it.
January 23, 2026 (latest log)
*** THE WHY ***
Correcting imbalances through heavy pressing ensures you stay "an asset" for your longevity.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
5x good morning
5x handwalk + push-up
10x banded pull-apart
Then 2 rounds for quality
10x barbell deadlift (empty)
10x barbell bench press
40x single-under*** STRENGTH ***
5 sets for quality
5x bench press (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Engine & The Iron"
AMRAP 12min
10x deadlift (3/4 bodyweight)
10x bench press
40x double-under
Stimulus: Lactate Threshold.*** COOL DOWN ***
1min foam roller t-spine
1min pigeon pose /side
1min puppy dog pose
Correcting imbalances through heavy pressing ensures you stay "an asset" for your longevity.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
5x good morning
5x handwalk + push-up
10x banded pull-apart
Then 2 rounds for quality
10x barbell deadlift (empty)
10x barbell bench press
40x single-under*** STRENGTH ***
5 sets for quality
5x bench press (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Engine & The Iron"
AMRAP 12min
10x deadlift (3/4 bodyweight)
10x bench press
40x double-under
Stimulus: Lactate Threshold.*** COOL DOWN ***
1min foam roller t-spine
1min pigeon pose /side
1min puppy dog pose
Health
The Potency. The Foundation.
Training for longevity and capacity to ensure you remain an asset to your family. This is the proactive work required to meet the high demands of a career where others depend on you.
Discipline
The Standard. The Consistency.
Showing up for the work because your consistency is the anchor for those around you. This is the non-negotiable bridge to the resilience and focus needed to lead every single day.
Curiosity
The Evolution. The Adaptation.
The relentless drive to learn, test, and refine your methods to stay sharp. This ensures you remain capable, constantly evolving the tools needed to protect and provide.
The Process
Leading at work and being the anchor for your family requires more than good intentions. You need a hardened mindset and a durable body. The Process provides the blueprint to build the resilience required for those who depend on you.
Refine the mind. Hold the standard.
Fuel the Grind
High-stakes leadership requires mental fortification. Dive into the sounds that power our training and the insights that sharpen the mind. Use these resources to sustain your edge when the world tries to slow you down.
Press play. Get to work.
Tool of the Trade
Intensity is worthless if you are sidelined. We use Pliability daily to ensure our bodies remain as resilient as our mindset. Recovery isn't a luxury, it’s the insurance policy that keeps the anchor in the game for the long haul.
Because we trust this tool to sustain the grind, we want you to have it too.
The Maintenance. Built to Last.
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