GreenStrength Tribe
GreenStrength
General Fitness, Martial Arts, Marathon, Triathlon, Functional Fitness, Obstacle Course Racing, Tactical, First RespondersThe GreenStrength Tribe is a General Physical Preparedness (GPP) program built to develop strong, capable, and resilient humans. Rooted in simplicity and practicality, it blends strength, conditioning, and mobility to help you move better, feel better, and live better.
We focus on time-tested fundamentals—no fluff, no gimmicks. Every session is a chance to practice movement, build skills, and reconnect with your body. Whether you’re training in the gym or navigating daily life, the Tribe equips you with the tools to move with confidence and ease.
This isn’t about chasing trends. It’s about forging a sustainable lifestyle, showing up with intention, and elevating your play—together.
A
limber 11
B1
Goblet Squat On Toes
3 x 8
B2
DB Push Up
3 x MAX
C1
Supine Barbell Row
3 x 12
C2
Slider Leg Curl
3 x 12
D1
Slider Bear Drags
3 x 10
D2
1/2 Kneeling Side Bend to 1/2 Kneeling Windmill
3 x 8
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B
Jump Rope
1 x 5:00
Circuit
C
Row machine or Skierg - Your choice 10 Rounds of 30sec WORK - 90sec REST We're looking to push ourselves during the 30sec of work but we are also after consistent top end numbers for majority of rounds. Meaning find a challenging pace you can continue to achieve versus a couple hard ones out the gate and then fatigue makes a coward of the rest of your efforts.
D1
Seated med Ball Throw
3 x 10
D2
Rotational Med Ball Throw
3 x 20
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B1
Sled Push Press
4 x 15
B2
Sled Row
4 x 15
C1
GS Traveling KB Clean And Press
3 x 16
C2
Bent Over Sumo Stance Alternating KB Row f/ Floor
3 x 16
D1
Band Hammer Curl
3 x 30
D2
Band Tricep Pressdown
3 x 30
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B
Jump Rope
1 x 5:00
Circuit
C
8 Rounds - Couple minutes rest between rounds Airdyne Bike Sprint - Max Calories in 15sec sprint Sandbag or Heavier Med Ball Shoulder Carry - 20yds each side
D1
GS Backwards Sled Drag
5 x 40
D2
1/2 Kneeling KB Windmill (TGU Position)
3 x 10
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
A
limber 11
B1
Split Stance Dumbbell RDL
3 x 8
B2
Ring Chin Up
3 x MAX
C1
DB Floor Press w/ Hip Bridge - Hips Maintained
3 x 12
C2
Step Up w/ Knee Raise
3 x 16
D1
Stability Ball Leg Raise
3 x 10
D2
Shinbox Side Bend
3 x 8
Recovery
E
Back To Human Cool Down Phase
Go through each of these for the desired time to decompress -Childs pose 1-2min -Wall Stretch 1-2min -90/90 Hip Stretch x1-2min per side
Circuit
A
Active Recovery -10 min intentional acute foam rolling -10min Rolling, Rocking, Crawling around and doing any correctional exercise -20 to 40min light walk or bike ride -10min more global foam rolling and stretching like wall stretch etc Long Steady State Cardio -Do any and or all of the above -Or simply walk, light bike ride, swim lightly etc for 30 to 45 min Yoga Classes w/ Hialee at GreenStrength are also available SATURDAY 9am and 10:30am
GreenStrengthIV
Lucius C. Tirey IV, aka GreenStrengthIV, is a coach, athlete, and founder of GreenStrength. He simplifies fitness, elevates play, and inspires longevity.
Ready to simplify your fitness and elevate your life? Join the GreenStrength Tribe today and build strength, resilience, and freedom in every move. Let’s grow together!
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GreenStrength Tribe
GreenStrength Tribe
GreenStrength Tribe
