GreenStrength Tribe
GreenStrength
General Fitness, Martial Arts, Marathon, Triathlon, Functional Fitness, Obstacle Course Racing, Tactical, Combat SportsThe GreenStrength Tribe Program The GreenStrength Tribe is a General Physical Preparedness (GPP) program designed to build strong, capable, and resilient humans. Rooted in simplicity and practicality, this program combines strength, conditioning, and mobility to help you move better, feel better, and live better.
We keep it real with time-tested basics—no fluff, no gimmicks. Every session is an opportunity to practice, develop skills, and connect with your body. Whether you’re lifting, running, or just moving through life, the GreenStrength Tribe equips you with the tools to handle it all with confidence and ease.
This isn’t about chasing trends; it’s about forging a sustainable lifestyle. Show up, put in the work, and elevate your play. Let’s move forward, together.
Prep
A
Warm Up 1
Go through thoroughly -Croc Breathe x1min -Alternating Supermans x3 ea. side -Scorpion Stretch x3 ea. side -Press Up x5 -Child Rockers x20 -Toe Rockers x20 -Frog Rockers x20 -Kneeling Mountain Climbers x3 ea. side -Beast Alternating Hand Lift Offs x3 ea. side -Pump Stretch x5 -Twisting Shoulder Bridge Reach x3 ea. -Shin Box Tripod Overhead Reach x3 ea. -Standing Spinal Roll Chest Opener x3 -Standing Cross Crawl x1min -Prying Goblet Squat x3
B1
Band Resisted Chops
3 x 30
B2
Stability Ball Leg Raise
3 x 15
B3
GS Band Face Pull
3 x 25
C1
Stability Ball Single Arm DB Bench Press
3 x 24
C2
Chin Up with Band
3 x 12
D1
Goblet Squat
3 x 8
D2
Slider Leg Curl
3 x 12
E1
Thumbless Reverse Grip Barbell Curl
3 x 12
E2
Rocking Standing Calf Raise
3 x 12
Recovery
F
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
Circuit
B
Triathlon5 Rounds -Sled Push x20 yards -Push Ups x10 -Sled Push x20 yards -bear crawl x10 yards **That is all 1 round - repeat for 5 total - rest a couple minutes between rounds
Circuit
C
5 Rounds -Ski Erg x60sec -Med Ball Seated Throw x10 -Goblet Carry x20yds Rest no more than 90sec between rounds and briefly between exercises
Recovery
D
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
Prep
A
Warm Up 1
Go through thoroughly -Croc Breathe x1min -Alternating Supermans x3 ea. side -Scorpion Stretch x3 ea. side -Press Up x5 -Child Rockers x20 -Toe Rockers x20 -Frog Rockers x20 -Kneeling Mountain Climbers x3 ea. side -Beast Alternating Hand Lift Offs x3 ea. side -Pump Stretch x5 -Twisting Shoulder Bridge Reach x3 ea. -Shin Box Tripod Overhead Reach x3 ea. -Standing Spinal Roll Chest Opener x3 -Standing Cross Crawl x1min -Prying Goblet Squat x3
B1
GS Ring Row
3 x 15
B2
Reverse Band Squat
3 x 15
B3
Band Goodmorning
3 x 25
C1
SA KB Dead Clean and Press
3 x 16
C2
KB Renegade Row
3 x 16
D1
Step Down
3 x 16
D2
Straight Leg Stability Ball Bridge
3 x 15
E1
Standing Palms Up Barbell Behind the Back Wrist Curl
3 x 12
E2
Elevated Single Leg Body Weight Calf Raise
3 x 24
Recovery
F
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
Circuit
B
Row 500m - Rest 90sec Row 300m - Rest 60sec Row 100m - Rest 30sec
Circuit
C
5 Rounds -Forward Sled Drag x40yd -Backward Sled Drag x40yd -Sandbag Carry x40yd Rest no more than 90sec between rounds and briefly between exercises
Recovery
D
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
Prep
A
Warm Up 1
Go through thoroughly -Croc Breathe x1min -Alternating Supermans x3 ea. side -Scorpion Stretch x3 ea. side -Press Up x5 -Child Rockers x20 -Toe Rockers x20 -Frog Rockers x20 -Kneeling Mountain Climbers x3 ea. side -Beast Alternating Hand Lift Offs x3 ea. side -Pump Stretch x5 -Twisting Shoulder Bridge Reach x3 ea. -Shin Box Tripod Overhead Reach x3 ea. -Standing Spinal Roll Chest Opener x3 -Standing Cross Crawl x1min -Prying Goblet Squat x3
B1
GS 1/2 Kneeling Single Arm Band Row
3 x 30
B2
Hanging Knee Raise
3 x 15
B3
Band Pull-Apart
3 x 25
C1
Lateral Lunge
3 x 16
C2
RNT DB RDL (Band assisted hinge)
3 x 12
D1
Bent Over Row
3 x 8
D2
Seated Arnold DB Press
3 x 12
E1
Band Tricep Pressdown
3 x 30
E2
Rocking Standing Calf Raise
3 x 12
Recovery
F
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
Recovery
A
Pump Stretch | Crawl | Hang
5 rounds -pump stretch x 5 don’t rush reps here -lateral crawl w/ kb or db pull through x 5yds ea. way -mixed grip hang x 10-20sec change your grips up ea. round as you like
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
