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    KNOWLEDGE IS POWER

    Tuesday 9 January

    If you want a taste of the SOFLETE Life, challenge yourself to this grinder PT. If you’re looking for intelligently designed programming with access to SOFLETE coaches and the SOFLETE community, chose one of our programs.
    Strength:
    Hang power clean - 4x4
    Jerk - 2,2,2,2,2,2

    Stamina:
    400m Shuttle sprint (8x50m)
    3 Deadlifts 275 lbs
    200m Shuttle sprint (4x50m)
    6 Deadlifts 275 lbs
    100m Shuttle sprint (2x50m)
    9 Deadlifts 275 lbs

    Set up 2 markers 50m apart for your shuttle sprints. Your first shuttle sprint you will sprint 50m 8 times, 50m 4 times for your second, and 50m twice for your last.
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    Sled Sprint Training

    There are few worthwhile sports that do not involve some form of sprinting.  Our bodies were made to run and sprinting is a VERY effective form of exercise to challenge your body’s aerobic and anaerobic engines.  And if you are a tactical athlete, no physical activity is going to keep you alive better than sprinting under load – presumably to move rapidly toward the enemy, not the other way around.  Return with your shield, or on it….

    Read more

    Monday 8 January

    Time to start off this week's training!

    If you want a taste of the SOFLETE Life, challenge yourself to this grinder PT. If you’re looking for intelligently designed programming with access to SOFLETE coaches and the SOFLETE community, chose one of our programs.



    Strength
    5RM Weighted dip, 2x max effort @ 85%
    Back squat - 5,3,1,15

    After finding a 5RM dip, drop down to 85% of that 5RM and hit 2 max effort sets.
    Your first 3 working sets for the back squat should be relatively high to your 1RM then you are going to back off to a weight that you think you can hit for 15 reps and hit it. This will be between 60-70% depending on the person. 

    Stamina:
    5 Rounds
    2 Minute AMRAP
    5 Curtis P's 115 lbs
    5 Burpee pull-ups
    Rest 2 minutes

    1 Curtis P is 1 power clean, 1 lunge each leg, then a push press.

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    Saturday 6 January

    If you want a taste of the SOFLETE Life, challenge yourself to this grinder PT. If you’re looking for intelligently designed programming with access to SOFLETE coaches and the SOFLETE community, chose one of our programs.
    Strength:
    Single leg RDL - 4x8 per leg
    *Use a barbell and a clean grip

    Stamina:
    6 Rounds
    800m Run
    10 Chest to bar pull-ups
    10 Front squats 135 lbs
    10 Burpee box jump overs 24"

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