| Monday | 03/12/2018 |
| Strength | |
| A1. Front Squat 5×5 | |
| A2. Chin up 5 x 10 | |
| B1. Front Rack Reverse Lunge 1 x 12/12 | |
| MetCon | |
| 10/20/30/20/10 | |
| AKBS (28/20) | |
| DU x 25 | |
| Tuesday | 04/12/2018 |
| Strength | |
| A1. Push Press 5 x 5 | |
| A2. BB Row 5 x 8-10 | |
| MetCon | |
| 4 x 500m row @75% | |
| Rest = 5 Min | |
| Wednesday | 05/12/2018 |
| MetCon | |
| Part A | |
| 5 Rounds | |
| Power Clean x 7 (70/45) | |
| Max Burpee OB in 60s | |
| Rest x 2 min | |
| Part B | |
| Teams of 4 | |
| 8 Rounds | |
| Every 30s, Max Effort ABC in 15s | |
| Thursday | 06/12/2018 |
| Strength | |
| Dead Lift 3 x 5 | |
| MetCon | |
| 21/15/9 | |
| Wall Ball (9/6) | |
| T2B | |
| Shuttle Run x 40m | |
| Friday | 07/12/2018 |
| Strength | |
| A1. Front Squat 5 x 4 | |
| A2. Chin up 5 x 10 | |
| B1. Front Rack Reverse Lunge 1 x 12/12 | |
| MetCon | |
| In 2 teams | |
| AMRAP Sled Push in 15 Minutes | |
| Saturday | 08/12/2018 |
| MetCon | |
| In Teams of 3 | |
| Double Unders x 400 | |
| Cal Row x 300 | |
| ABC x 200 | |
| Sit up x 100 |