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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
Start My 7-Day Free TrialTactical athlete
Verified Athlete"Workouts are legit....they are no joke. Best I've ever done."
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"
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."
When you join a team you’re getting more than programming, you’re joining an online community.