| Monday | 03/07/2017 | |
| Strength | ||
| 6 Rounds | ||
| Farmers Carry 2 x 50′ (BW+) | ||
| Chin up x 3 | ||
| MetCon | ||
| 21/15/9 | ||
| HSPU | ||
| Box Jumps (24/20) | ||
| Accessory | ||
| Rear Delt Fly 5 x 12 | ||
| Tuesday | 04/07/2017 | |
| Strength | ||
| Back squat | ||
| 5 x 5 (New set every 4 mins) | ||
| MetCon | ||
| Row 6-8 x 200m | ||
| Rest:work 3:1 | ||
| Accessory | ||
| Yoke Carry 3 x 100′ | ||
| Wednesday | 05/07/2017 | |
| MetCon | ||
| New Round Starts Every 3 Mins | ||
| 5 Rounds | ||
| C&J x 5 (70/45) | ||
| DU x 50 | ||
| 5 Rounds | ||
| Wall Ball x 10 (9/6) | ||
| Pull up x 10 | ||
| 5 Rounds | ||
| KBS x 15 (28/20) | ||
| Run x 150m | ||
| Thursday | 06/07/2017 | |
| Strength | ||
| Performance | ||
| A1. Ring Push up 4 x 8-12 | ||
| A2. 1 Arm DB Row 4 x 8-12 | ||
| Fitness | ||
| A1. DB Bench 4 x 8-12 | ||
| A2. 1 Arm DB Row 4 x 8-12 | ||
| MetCon | ||
| AMRAP x 15 Mins | ||
| Front Rack Lunges x 6/6 (45/30) | ||
| Push Press x 9 | ||
| Sit up x 12 | ||
| Accessory | ||
| Sled Push 10 x 25m | ||
| 1 Rope climb after every 2 sets | ||
| Friday | 07/07/2017 | |
| Gymnastics | ||
| Performance | ||
| EMOM x 15 | ||
| 1: Peg Board x 1 – 2 | ||
| 2: HS Walk x 30′ | ||
| 3: Rest | ||
| Fitness | ||
| 15 Mins HS Walk Practice | ||
| MetCon | ||
| MU x 15 | ||
| Dead Lift x 20 (120/80) | ||
| Burpee OB x 30 | ||
| KBS x 35 (28/20) | ||
| Pull up x 40 | ||
| Accessory | ||
| 3 Rounds | ||
| GHD Sit up x 6-10 | ||
| Back Extension x 6-10 | ||
| Saturday | 08/07/2017 | |
| MetCon | ||
| Grace | ||
| Then | ||
| 21/15/9 | ||
| Bike | ||
| Row | ||