| Monday | 02/09/2019 |
| Skill | |
| Ring MU | |
| MetCon | |
| 5 Rounds | |
| KBS x 30 (28/20) | |
| Push up x 15 | |
| Tuesday | 03/09/2019 |
| MetCon | |
| In 2 Minutes | |
| ABC x 20/15 | |
| AMRAP Wall Ball (9/6) | |
| Rest x 3 Min | |
| In 2 Minutes | |
| Power Clean x 15 (60/40) | |
| AMRAP Front Squat | |
| Rest x 3 Min | |
| In 2 Minutes | |
| Run x 150/100m | |
| AMRAP Push Press (60/40) | |
| Rest x 3 Min | |
| In 2 Minutes | |
| DU x 100 | |
| AMRAP Pull up | |
| Rest x 3 Min | |
| In 2 Minutes | |
| Cal Row x 20/15 | |
| AMRAP Burpee Over the Rower | |
| Wednesday | 04/09/2019 |
| Strength | |
| Dead Lift x 10/6/1 | |
| Perform 15-20 Box Hip Extensions after every set | |
| MetCon | |
| AMRAP x 9 | |
| Hang Power Snatch x 3,6,9…(34/25) | |
| OHS x 3,6,9…(34/25) | |
| DU x 30 | |
| Thursday | 05/09/2019 |
| Skill | |
| Accumulate 30 Strict HSPU | |
| Then | |
| DB Z Press 3 x 8-12 | |
| MetCon | |
| 5 Rounds | |
| Rope Climb x 3/2 | |
| Plate Carry x 200m (20/15) | |
| Friday | 06/09/2019 |
| MetCon | |
| AMRAP 18 | |
| Box Jump x 15 (24/20) | |
| Push Press x 12 (52/35) | |
| T2B x 9 | |
| Saturday | 07/09/2019 |
| MetCon | |
| In Teams of 3 | |
| 150/120/90/60/30 | |
| Assault Bike Cals | |
| Power Clean (40/25) | |
| 1 Team member must run 200m on the 3 min |