| Monday | 07/01/2019 |
| Strength | |
| A1. Front Squat x 10, 10, 10 | |
| A2. Push up 3 x 10 | |
| MetCon | |
| Row x 30/20 Cal | |
| Then | |
| 3 Rounds | |
| Rope Climb x 3 | |
| Dead Lift x 15 (105/70) | |
| Tuesday | 08/01/2019 |
| MetCon | |
| 3 Rounds | |
| Hang Power Snatch x 7 (60% Snatch) | |
| Max Assault Bike Cals x 60s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Strict Press x 7 | |
| Max DU x 60s | |
| Rest x 2 Min | |
| AMRAP x 8 min | |
| Box Jump x 10 (24/20) | |
| DB Snatch x 20 (22.5/15) | |
| Wednesday | 09/01/2019 |
| Strength | |
| A1. DB Row 6 x 10/10 | |
| A2. Chin up 6 x 3 (3s Negative) | |
| MetCon | |
| American KBS x 60 (28/20) | |
| T2B x 50 | |
| KB Thruster x 40 | |
| Sit up x 30 | |
| KB Snatch x 20 | |
| HSPU x 10 | |
| Thursday | 10/01/2019 |
| MetCon | |
| In 25 Minute window | |
| 21/15/9 | |
| Pull up | |
| Burpee OB | |
| Then | |
| Establish 1RM | |
| PC + HC + 2FS | |
| Friday | 11/01/2019 |
| Strength | |
| 3 Rounds | |
| 1 Arm FR KB Carry x 200′ E/S | |
| Sandbag Carry x 200′ | |
| MetCon | |
| Teams of 3 | |
| Max Distance row in 25 Minutes | |
| Saturday | 12/01/2019 |
| MetCon | |
| Grab a buddy and attack: | |
| 3 Rounds of | |
| Sandbag Carry x 800m (16/12) | |
| Wall Ball x 50 (9/6) | |
| Devils Press x 30 (22.5/15) |