As you already probably figured out from our company name, Ryan and I are devoted Sons of Anarchy fans. We even look at Sons of Strength as it’s own club (one of strength instead of motorcycles).
A family of sorts.
A brotherhood.
We might even have our coaching clients start earning their patches.
And if you don’t lift anymore, you can’t vote.
After seven series and emotional attachment to this show and it’s twisted yet lovable characters, we want to celebrate this bitter sweet final ride.
This is Sons of Strength’s gift and dedication to Sons of Anarchy.
We give you…
Anabolic Anarchy.
To deal with the anxiety of waiting for the show to come on tonight or the stress after it concludes, we have set up 5 metabolic workouts.
These are anabolic, in nature. Meaning they have been designed for maximal muscle retention and the largest stimulus of fat loss.
With that said, we are not looking to improve sport specific conditioning here. These will be solely to improve body composition and look better naked.
They can be done as stand alone workouts or completed at the end of your training session as nasty finishers.
We can promise the faces you make and the sweat your pour won’t be so charming.
[SPOILER ALERT]
1. JAX
From the moment Jax started to read his father’s stories, his struggle with moral conflict had begun. On his rise (and now fall) as president of the Redwood charter, he has gone back and forth between the dark and light.
Between right and wrong.
So it’s only fitting that our workout dedicated to Jax will use agonist/antagonist supersets.
EXECUTION:
- Choose two opposing movements. (i.e., push-ups and inverted rows, deadlifts and reverse lunges, biceps and triceps). Great creative.
- Set a timer for 10 minutes.
- Perform the same two movements for 8-10 repetitions back and forth with 20 seconds between.
- Complete as many rounds as possible in that time frame.
Track: Make it Rain by Ed Sheeran
2. GEMMA
Oh, Gemma. The mother, the grandmother, the widow, the murderer. As Juice described her, Gemma is the gatekepper of SAMCRO. She is behind or knows of every lie and every truth.
She did it all for family.
Even though her own blood killed her in the end. Hopefully this metabolic workout doesn’t bring you out to the rose garden.
The REAL Gemma Teller…
EXECUTION:
5 Push-Ups
10 Squat Jumps
:15 seconds Battling Ropes or Mountain Climbers
20 Kettlebell Swings
.25 miles SPRINT (treadmill, bike)
REST 30 seconds
REPEAT
Track: Girl from North Country by The Lions
3. JUICE
We suggest you do this one before you have your cherry pie or at least after to burn off some of those calories.
While Juice is finally at rest, his last act showed exactly that the club was all that he ever had.
So in his honor, we have created a jailhouse circuit. Thankfully, Tully is not included.
EXECUTION:
- You will perform the 5 exercises listed below. You will complete them in a circuit fashion. The first series is a full body workout. The second is an abdominal focused routine.
- Each movement will be performed for as many repetitions as possible in 30 seconds. Followed by 30 seconds REST.
- Then move onto the next exercise in succession.
- Complete 3 to 5 total rounds of this.
- A1. Step Up Jumps
- A2. Push-Ups
- A3. Squats or KB Swings
- A4. Inverted Rows
- A5. Plank
- A1. Hanging Knees to Chest
- A2. V Sit Hold
- A3. Ab Wheel Rollout
- A4. Landmine Anti-Rotation
- A5. Plank
Track: Slip Kid by Anvil
4. Chibs, Tig, & Happy
The three remaining soldiers. The loyal ones. The survivors.
So for this one you will need a partner in crime. Just watch out for your friend if he’s anything like Happy. He will take joy in your beat down.
EXECUTION:
3 Kettlebell Cleans
1 Kettlebell Squat
2 Kettlebell Presses
In I Go, You Go fashion, you will perform the circuit above without putting the kettlebell down.
You will rest when it’s your partner’s turn.
Complete 15 to 20 rounds.
Track: Someday Never Comes by Billy Valentine
5. MR. MAYHEM
Will Jax meet Mr. Mayhem? Just like Clay had. 
The decision lays in the other presidents’ hands.
Did Jax actually become Clay?
We will find out. But it’s your turn to meet Mr. Mayhem himself.
EXECUTION:
20 second SPRINT (implement of your choice)
10 Push-Ups
20 second SPRINT
5 Pull-Ups
Complete for 10 Rounds
Rest in your transition from sprint to push-ups or pull-ups.
You will finish with 100 push-ups, 50 pull-ups, and 20 sprints by the end of this.
Track: This Life by Curtis Stigers
There you have it. Our tribute to the Sons of Anarchy.
Thank you to Kurt Sutter for creating this masterpiece and the cast and crew for bringing it to life. Sons of Anarchy will always hold a special place in the Sons of Strength’s hearts.
[NOTE: I, Eric, will be turning off all communication to the East Coast so do not even try to ruin the finale for me. K? Thanks. ]
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