| Monday | 05/08/2019 |
| Bank Holiday | |
| Tuesday | 06/08/2019 |
| Strength | |
| EMOM x 15 | |
| Snatch x 1 | |
| Power Clean x 2 | |
| MetCon | |
| Thruster x 21/15/21 | |
| Sandbag Carry x 400m/800m/400m (16/12) | |
| Wednesday | 07/08/2019 |
| Strength | |
| Press x 1,1,1,1,1 | |
| Push Press x 3,3,3,3 | |
| Push Jerk x 5,5,5 | |
| MetCon | |
| Teams of 2 | |
| AMRAP x 16 | |
| Wall Ball x 50 (9/6) | |
| T2B x 30 | |
| Thursday | 08/08/2019 |
| Skill | |
| 5 Rounds | |
| Chin up x 3 (5-0-1-0) | |
| Ring Push up x 6-10 (5-0-1-0) | |
| Strength | |
| Dead Lift x 10/6/3 | |
| Perform 15-20 Box Hip Extensions after every set | |
| Midline | |
| 3 Rounds | |
| Sandbag/Dball Hold x 90s | |
| Sit-up x 20 | |
| Rest x 90s | |
| Friday | 09/08/2019 |
| MetCon | |
| 3 Rounds | |
| Power Snatch x 10 (45/30) | |
| Bar Facing Burpee x 12 | |
| Rest x 3 Min | |
| 3 Rounds | |
| BMU x 10 | |
| BF Burpee x 12 | |
| Saturday | 10/08/2019 |
| MetCon | |
| Strongman Adnil | |
| 1,2,3,4…8,9,10 | |
| 10m Farmers Carry (1.5BW) | |
| Bench Press (BW) | |
| Sandbag Clean (3/4BW) | |