| Monday | 06/05/2019 |
| Bank Holiday | |
| Tuesday | 07/05/2019 |
| Strength | |
| 4 Rounds | |
| Sandbag Squat x 12 | |
| 4 Rounds | |
| Sandbag Lunges x 10/10 | |
| MetCon | |
| AMRAP x 12 Min | |
| AKBS x 20 (28/20) | |
| Pull up x 8 | |
| Wednesday | 08/05/2019 |
| Strength | |
| Every 90s x 10 | |
| Hang Clean x 2 | |
| MetCon | |
| 4 Rounds | |
| HS Walk x 40′ | |
| Sit up x 30 | |
| Wall Ball x 20 (28/20) | |
| Thursday | 09/05/2019 |
| Skill | |
| EMOM x 10 | |
| Odd – Dip Support x 30s | |
| Even – Rope Climb x 2 (1st one Legless) | |
| MetCon | |
| DB HC&J x 50 (22.5/15) | |
| T2B x 40 | |
| Thruster x 30 (40/25) | |
| Burpee OB x 20 | |
| Cluster x 10 (52/35) | |
| Friday | 10/05/2019 |
| Strength | |
| Establish 3 RM Push Press | |
| MetCon | |
| AMRAP x 10 | |
| BMU x 4 | |
| Burpee Box Jump Over x 8 (24/20) | |
| Saturday | 11/05/2019 |
| MetCon | |
| “Coffland” | |
| Accumulate 6 Minutes Bar Hang | |
| Every time you break: | |
| Run x 800m | |
| Push up x 30 |