Strength

• Deadlift – Work to a heavy triple
  Then 2 back-off sets at 10% less
• Superset:
  • Walking Lunges – 3×20 steps
  • Front Plank – 3×60 sec

Conditioning (10 min)

Every 2 min × 5:

• Heavy Farmer Carry – 60–80 ft
• 12 Goblet Squats

Grip + posture finish.

Strength

• Deadlift – Work to a heavy triple
  Then 2 back-off sets at 10% less
• Superset:
  • Walking Lunges – 3×20 steps
  • Front Plank – 3×60 sec

Conditioning (10 min)

Every 2 min × 5:

• Heavy Farmer Carry – 60–80 ft
• 12 Goblet Squats

Grip + posture finish.

Strength

• Deadlift – Work to a heavy triple
  Then 2 back-off sets at 10% less
• Superset:
  • Walking Lunges – 3×20 steps
  • Front Plank – 3×60 sec

Conditioning (10 min)

Every 2 min × 5:

• Heavy Farmer Carry – 60–80 ft
• 12 Goblet Squats

Grip + posture finish.

Conditioning (16–18 min cap)

4 Rounds:

• 400m Run
• 20 Russian KB Swings (heavier than usual – eye level)
• 12 Burpees

Core

• Hanging Knee Raises – 3×15
• DB Floor Press – 3×20

Steady discomfort, not redline chaos.

Conditioning (16–18 min cap)

4 Rounds:

• 400m Run
• 20 Russian KB Swings (heavier than usual – eye level)
• 12 Burpees

Core

• Hanging Knee Raises – 3×15
• DB Floor Press – 3×20

Steady discomfort, not redline chaos.

Conditioning (16–18 min cap)

4 Rounds:

• 400m Run
• 20 Russian KB Swings (heavier than usual – eye level)
• 12 Burpees

Core

• Hanging Knee Raises – 3×15
• DB Floor Press – 3×20

Steady discomfort, not redline chaos.

Strength

• Push Press – 6×3 (heavier than strict press weeks)
• Superset:
  • Weighted Pull-Ups or Heavy Lat Pulldown – 4×6–8
  • DB Lateral Raises – 3×12

Conditioning (8 min)

Alternating EMOM:

• Min 1: 12/10 Cal Bike
• Min 2: 10 Push-Ups + 10 Sit-Ups

Fast but manageable.

Strength

• Push Press – 6×3 (heavier than strict press weeks)
• Superset:
  • Weighted Pull-Ups or Heavy Lat Pulldown – 4×6–8
  • DB Lateral Raises – 3×12

Conditioning (8 min)

Alternating EMOM:

• Min 1: 12/10 Cal Bike
• Min 2: 10 Push-Ups + 10 Sit-Ups

Fast but manageable.

Strength

• Push Press – 6×3 (heavier than strict press weeks)
• Superset:
  • Weighted Pull-Ups or Heavy Lat Pulldown – 4×6–8
  • DB Lateral Raises – 3×12

Conditioning (8 min)

Alternating EMOM:

• Min 1: 12/10 Cal Bike
• Min 2: 10 Push-Ups + 10 Sit-Ups

Fast but manageable.

Strength

• Push Press – 6×3 (heavier than strict press weeks)
• Superset:
  • Weighted Pull-Ups or Heavy Lat Pulldown – 4×6–8
  • DB Lateral Raises – 3×12

Conditioning (8 min)

Alternating EMOM:

• Min 1: 12/10 Cal Bike
• Min 2: 10 Push-Ups + 10 Sit-Ups

Fast but manageable.

Strength

• Front Squat – 7×3
  Build across sets. Last 2 sets should feel challenging but clean.
• Superset:
  • Bulgarian Split Squat – 3×8/side (heavier than Week 6)
  • Barbell or DB Glute Bridge – 3×10

Conditioning (8–9 min)

Every 90 sec × 6:

• 10/8 Cal Bike
• 8 Wall Balls

Short, repeatable, controlled intensity.

Strength

• Front Squat – 7×3
  Build across sets. Last 2 sets should feel challenging but clean.
• Superset:
  • Bulgarian Split Squat – 3×8/side (heavier than Week 6)
  • Barbell or DB Glute Bridge – 3×10

Conditioning (8–9 min)

Every 90 sec × 6:

• 10/8 Cal Bike
• 8 Wall Balls

Short, repeatable, controlled intensity.

Strength

• Front Squat – 7×3
  Build across sets. Last 2 sets should feel challenging but clean.
• Superset:
  • Bulgarian Split Squat – 3×8/side (heavier than Week 6)
  • Barbell or DB Glute Bridge – 3×10

Conditioning (8–9 min)

Every 90 sec × 6:

• 10/8 Cal Bike
• 8 Wall Balls

Short, repeatable, controlled intensity.

Strength

• Deadlift – 6×3
• Superset:
  • Walking Lunges – 3×24 steps
  • Plank – 3×60 sec

Conditioning (10 min)
4 Rounds:

• Farmer Carry (heavy)
• 15 Goblet Squats

Strength

• Deadlift – 6×3
• Superset:
  • Walking Lunges – 3×24 steps
  • Plank – 3×60 sec

Conditioning (10 min)
4 Rounds:

• Farmer Carry (heavy)
• 15 Goblet Squats

Strength

• Deadlift – 6×3
• Superset:
  • Walking Lunges – 3×24 steps
  • Plank – 3×60 sec

Conditioning (10 min)
4 Rounds:

• Farmer Carry (heavy)
• 15 Goblet Squats

Strength Skill

• Hang Power Clean – 7×2

Conditioning (12 min)
AMRAP:

• 10 Hang Power Cleans (light)
• 10 KBS
• 200m Run

Strength Skill

• Hang Power Clean – 7×2

Conditioning (12 min)
AMRAP:

• 10 Hang Power Cleans (light)
• 10 KBS
• 200m Run

Strength Skill

• Hang Power Clean – 7×2

Conditioning (12 min)
AMRAP:

• 10 Hang Power Cleans (light)
• 10 KBS
• 200m Run