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WEGOHOME

WE GO HOME

Coaches
Jake Mahar, Trung Nguyen and Leo Rosa

The WE GO HOME Training Programs are built specifically for you. Whether you are just getting back into the fitness game, a seasoned Veteran, or wanting to be physically and mentally prepared for selection (Special Operations, SWAT/LE, FIRE, etc) we have the programming you need. We built a program that's tailored around functional fitness. You will gain strength, while also improving explosiveness, endurance, mobility and overall health.

The programming is progressive and protocol driven. Every movement and workout is scalable and adaptable to both your capabilities or your physical needs. With over 50 combined years of professional education and experience, our dedicated coaches will hold you accountable and provide feedback to improve your fitness level. You will become an asset following our programs.

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PROGRAM BENEFIT: PROFESSIONAL
BUILT BY PROFESSIONALS WITH DEEP UNDERSTANDING OF WHAT THE JOB TAKES
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PROGRAM BENEFIT: SCALABLE
SCALABLE TO MEET YOU WHERE YOU ARE AND THEN TAKE YOU TO THE NEXT LEVEL
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PROGRAM BENEFIT: RELIABILITY
RELIABLE, CONSISTENT AND ALWAYS ACCOUNTABLE TO YOU
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Committed Teammates
A dependable community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better & keep you going longer, all through an app.
Equipment
Required
Bodyweight
Recommended
Dumbbell // Kettlebell // Barbell // Weight Plates // Slam Balls // Bench // Row Erg // Ski Erg // Bike Erg // Airbike // Wall Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BULLETPROOF DAY 1

WARMUP

A

WARMUP 400m Erg OR 4:00 Hike/Light Jog/Walk 10x Air Squats / 10x Goodmornings / 10x Shin Boxes

WORKOUT 1: 5 ROUNDS

B

5 ROUNDS 8x Deadlift 0:30 Strapless Row

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 12x Sumo Deadlift 0:20 Deadlift Hinge Hold

WORKOUT 3: 4 ROUNDS

D

WORKOUT 3: 4 ROUNDS 0:30 Lunge (R) OR Bulgarian Split Squat 0:30 Lunge Low Hold 0:30 Lunge (L) OR Bulgarian Split Squat 0:30 Lunge Low Hold

E

Rowing

1 x 10:00

Sunday
SPECIALIST DAY 1

WARMUP

A

WARMUP 500m Erg OR 3:00 Light Jog/Run 3 ROUNDS 10x Dislocates / 10x Wall Squat / 10x Corkscrews

WORKOUT 1: 4 ROUNDS

B

4 ROUNDS 10x Single Arm Overhead Lunge 5x Squat w/ Low Thruster 5x Squat w/ Lateral Fly

WORKOUT 2: 5 ROUNDS

C

5 ROUNDS: 0:30/0:30 Loaded Work - Weighted Squat Unloaded Work - Air Squat

WORKOUT 3: 4 ROUNDS

D

WORKOUT 3: 4 ROUNDS 6x Single Arm Overhead Squat

WORKOUT 4: 5 ROUNDS

E

WORKOUT 4: 5 ROUNDS 0:30/0:30 Wall Sit Rest

Monday
BULLETPROOF DAY 2

WARMUP

A

WARMUP 250m Erg OR 3:00 Hike/Light Jog/Walk 10x Dislocates / 10x Inch Worms / 10x Pushups

WORKOUT 1: STRENGTH-CON LADDER

B

2-12-2 LADDER Pullup OR TRX Row Pushup Ball Slam

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 8x Close Grip Bench Press OR French Press 15x Banded Tricep Extensions

WORKOUT 3: 4 ROUNDS

D

4 ROUNDS 8x Back Pulls OR T-bar Rows 8x Bat Wings

WORKOUT 4: 4 ROUNDS

E

4 ROUNDS 8x Upright Rows 10x Bent Over Rows 12x Shrugs 15x Single Arm KB Swings

Monday
SPECIALIST DAY 2

WARMUP

A

WARMUP 750m Erg OR 4:00 Light Jog/Run 3 ROUNDS 10x Dislocates / 20x Mason Twist / 10x Lunge+Reach

WORKOUT 1: 10 ROUNDS

B

10 ROUNDS 10x Bench Press 10x Dip 10x Pushup *Rest - 1:30 between rounds

WORKOUT 2: 10 ROUNDS

C

10 ROUNDS 10x TRX Row OR Pullups 10x Strict DB Row *Rest - 1:30 between rounds

WORKOUT 3: 4 ROUNDS

D

4 ROUNDS 20x Plank Touch 20x Mason Twist 20x Plank Hip Touch 20x Toe Touch 20x Spider Touch

Tuesday
BULLETPROOF DAY 3

WARMUP

A

WARMUP 350m Erg OR 3:30 Hike/Light Jog/Walk 10x Dislocates / 10x Hip Kick Throughs / 10x Tripod

WORKOUT

B

WORKOUT 30x Overhead Squat 30x Floor Wiper 40x Front Squat OR Drop Squat 40x Toes-2-Bar OR Weighted Knees-2-Elbow OR Reverse Crunch 50x Back Squat 50x Medball Toe Touch 60x KB Swings 60x Spider Touch

DRYLAND DROWNING

C

DRYLAND DROWNING 4 ROUNDS 150/300m Row/Ski/Ride 0:30/0:60 Front Rack Hold

Tuesday
SPECIALIST DAY 3

WARMUP

A

WARMUP 500m Erg OR 2:30 Light Jog/Run 3 ROUNDS 10x Dislocates / 10x Air Squats / 10x Goodmornings

WORKOUT: 12 ROUNDS

B

12 ROUNDS 0:40 Row/Ride/Ski/Run 0:20 Rest 0:40 Prisoner Squat/Low-hold Squat 0:20 Rest 0:40 Ball Slams/Wall Balls/Ball Throws 0:20 Rest 0:40 Row/Ride/Ski/Run 1:20 Rest

Wednesday
BULLETPROOF DAY 4

WARMUP

A

WARMUP 500m Erg OR 4:00 Hike/Light Jog/Walk 10x Air Squats / 10x Shin Box / 10x Plank Hand Over Under

WORKOUT 1: 4 ROUNDS

B

4 ROUNDS 8x Alternating Arnold Press 8x TRX Plank Pull

WORKOUT 2: 5-25-5 LADDER

C

5-10-15-20-25-20-15-10-5 Calories Frog Hops OR Burpees Ball Slams OR Wall Balls

WORKOUT 3: CORE FOR 4

D

4 ROUNDS 10x Toes-2-Bar OR Knee Tucks 20x Plank Hip Touch 15x Medball V-Up OR Toe Touch

Wednesday
SPECIALIST DAY 4

WARMUP

A

WARMUP 400m Erg OR 2:30 Light Jog/Run 3 rounds 10x Wall Squat / 10x Air Squat / 5x Goblet Squat / 10x Barbell Overhead Squat

WORKOUT 1: 4 ROUNDS

B

4 ROUNDS 6x Deadlift

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 3x Deadlift @ 80% Max

WORKOUT 3: 4 ROUNDS

D

4 ROUNDS 10x Romanian Deadlift (RDL)

WORKOUT 4: 4 ROUNDS

E

8x Sumo Deadlift

FINISHER

F

5:00 Cumulative Plank

Thursday
BULLETPROOF DAY 5

WARMUP

A

WARMUP 500m Erg OR 5:00 Hike/Light Jog/Walk 10x Air Squats / 10x Corkscrews / 10x Lunge + Reach

WORKOUT: 2K LADDER OPTION A

B

OPTION A 2000m 3:00 Rest 1750m 3:00 Rest 1500m 3:00 Rest 1250m 3:00 Rest 1000m 3:00 Rest

WORKOUT: 2K LADDER OPTION B

C

OPTION B 2000m 3:00 Rest 1500m 3:00 Rest 1000m 3:00 Rest 500m 3:00 Rest 250m 3:00 Rest

WORKOUT: 2K LADDER OPTION C

D

OPTION C 2000m 3:00 Rest 1000m 3:00 Rest 500m 3:00 Rest 250m 3:00 Rest 100m 3:00 Rest

Thursday
SPECIALIST DAY 5

WARMUP

A

WARMUP 350m Erg OR 2:00 Light Jog/Run 3 ROUNDS 10x Dislocates / 10x Inch Worm / 10x Pushup

WORKOUT 1: 3 ROUNDS

B

3 ROUNDS Push Press 0:30 Work / 0:30 Rest *2x per round

WORKOUT 2: 10-1 LADDER

C

10-1 LADDER BY 1's Bench Press Bent Over Row Strict Press

WORKOUT 3: 4 ROUNDS

D

4 ROUNDS 8x DB Bat Wings 8x Wheels

WORKOUT 4: 4 ROUNDS

E

4 ROUNDS 20x Plank Hip Touch 20x Spider Touch 10x Pushups

Friday
BULLETPROOF DAY 6

WARMUP

A

WARMUP 350m Erg OR 3:00 Hike/Light Jog/Walk 10x Wall Squats / 10x Goodmornings / 10x Lunge + Reach

WORKOUT 1: 5 ROUNDS

B

5 ROUNDS 8x Front Squats 8x KB Headcutters

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 8x Single Leg Box Squats 8x Offset Weighted Lunges

WORKOUT 3: 5 ROUNDS

D

5 ROUNDS 8x Suitcase Squat OR Trap Bar OR Hack Squat

WORKOUT 4: 2x TABATAs

E

2 ROUNDS TABATA (8x 0:20/0:10) Erg / Air Squat OR Squat Jumps

Friday
SPECIALIST DAY 6

WARMUP

A

WARMUP 500m Erg OR 3:00 Light Jog/Movement 3 ROUNDS 10x Goblet Squat / 10x Ball Slam / 10x Dislocate

WORKOUT: 3-5 ROUNDS

B

3-5 ROUNDS 2k Erg OR 7:00 Run 20x KB Swings 15x Ball Slams 10x KB RDL

Saturday
BULLETPROOF DAY 7

WARMUP

A

WARMUP 500m Erg OR 2:00 Hike/Light Jog/Walk 10x Dislocates / 10x Scorpions / 10x Corkscrews

B

DB Military Press

5 x 8

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 8x Upright Row 8x Inverted KB Press

WORKOUT 3: STRENGTH-CON LADDER

D

WORKOUT 3: 8-1 LADDER DB Lat Pullover Single Arm KB Swing Chin Ups

WORKOUT 4: 4 ROUNDS

E

4 ROUNDS 8x Wheels 8x Shrugs

WORKOUT 5: 2x TABATAs

F

2 ROUNDS TABATA CORE Plank Touch / Flutter Kick / Mason Twist / Spider Touch

Saturday
SPECIALIST DAY 7

WARMUP

A

WARMUP 500m Erg OR 3:00 Light Jog/Run 5x Wall Squats / 10x Air Squat / 10x Lunge+Reach

WORKOUT 1: 4 ROUNDS

B

4 ROUNDS 6x Squats

WORKOUT 2: 4 ROUNDS

C

4 ROUNDS 3x Squat @ 80% Max

WORKOUT 3: 4 ROUNDS

D

4 ROUNDS 10x Bulgarian Split Squat

WORKOUT 4: 4 ROUNDS

E

4 ROUNDS 8x Sumo Squat

FINISHER

F

4:00 Cumulative Back Plank

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A SUPPORTIVE COMMUNITY

BEING PART OF THE TEAM, YOU'LL NEVER FEEL AS IF YOU'RE ON THIS JOURNEY ALONE. OUR SUPPORTIVE COMMUNITY WILL PUSH YOU FURTHER, FASTER AND HARDER TO UNLOCK YOUR TRUE POTENTIAL.

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FAQs
Whats is the BULLETPROOF program?
BulletProof is built around the concept of GGP (General physical preparedness). In this program you will see a lot of major push/pull movements (deadlift, Squat, bench, pullup/pulldown, etc)and HRV/Cardio are accounted for and enhanced in this program. More compound/complex sets, IWT, tabatas, etc.
What's your specialist program?
Specialist program takes the bulletproof concepts and capabilities & turns it up a notch or ten. The specialist programming uses GPP as a jumping off point & incorporates a considerable amount more Oly lifts/ballistic movements (snatch, cleans, box/broad jumps, etc).
Will there be a constant flow of new programs?
Yes, we will make sure you have a solid foundation then built upon it moving forward with our future programs.
Can we still get access to your old digital programs?
Yes, we will have the smash hits (Gorilla strength, Project Apex, and DB only program) integrated into the app.
The Proof
verified-athlete-avatar Daniel Heiser

Tactical athlete

Verified Athlete

"Workouts are legit....they are no joke. Best I've ever done."

verified-athlete-avatar Nick Ridgely

Tactical Athlete

Verified Athlete

"I love this program man. Everyday is something new. It's just hard enough to where you get something out of it but not a complete smoke fest. LFG boys"

verified-athlete-avatar Jared Comfort

Tactical Athlete

Verified Athlete

"I feel like this program has already helped me in many ways and was able to get a subject in custody. I credit that with this program due to the awesome workouts programmed."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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