| Monday | 08/05/2017 | |
| Strength | ||
| Fitness | ||
| Back Squat | ||
| 5 x 5 | ||
| Performance | ||
| Back Squat | ||
| 3 x 5 >80% | ||
| 1,1,1 >90% | ||
| MetCon | ||
| Rope Climb x 3 | ||
| Cal Row x 30/24 | ||
| Accessory | ||
| 3 Rounds | ||
| Hollow Hold x 30s | ||
| Arch Hold x 30s | ||
| Tuesday | 09/05/2017 | |
| Strength | ||
| Fitness | ||
| A1. Tall Kneeling KB Press 2 x 10 | ||
| B1. Press + Push Press 5 x 5+5 | ||
| B2. 1 Arm DB Row 5 x 8-10 | ||
| Performance | ||
| A1. Tall Kneeling Alternating KB Press 2 x 10 | ||
| B1. Press x 2,2,2,2,2 | ||
| B2. 1 Arm Row 5 x 6-8 | ||
| C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above | ||
| MetCon | ||
| 5 Rounds | ||
| Dead Lift x 5 (125/80) | ||
| Burpee OB x 10 | ||
| Wednesday | 10/05/2017 | |
| Gymnastics | ||
| Fitness | ||
| EMOM x 10 | ||
| T2B x 3-6 | ||
| Performance | ||
| Every 30s x 20 | ||
| T2B x 1 (+1) | ||
| MetCon | ||
| EMOM x 7 | ||
| Power Snatch + OHS | ||
| Then | ||
| AMRAP x 10 min | ||
| Run x 200m | ||
| OHS x 8 (45/30) | ||
| Accessory | ||
| Renegade Row 3 x 8 | ||
| Thursday | 11/05/2017 | |
| MetCon | ||
| Death by Wall Balls | ||
| Strength | ||
| A1. RDL 4 x 6-10 | ||
| A2. Side Plank x 30s E/S | ||
| B1. Banded Lunges 2 x 20 E/L | ||
| Accessory | ||
| HS Walk Practice | ||
| Friday | 12/05/2017 | |
| Strength | ||
| Fitness | ||
| Front Squat | ||
| 4 x 10 | ||
| Performance | ||
| Pause Front Squat | ||
| 6 x 3 w/ 2s Pause | ||
| MetCon | ||
| 3 rounds 60s work, 30s rest | ||
| Power Clean (70/45) | ||
| Burpee OB | ||
| Ring Row | ||
| Accessory | ||
| Tall Kneeling Pallof Press 3 x 8 E/S | ||
| Saturday | 13/05/2017 | |
| MetCon | ||
| Teams of 3: | ||
| 100 Calorie Row | ||
| 75 Burpees over Bar | ||
| 50 Cleans (60/40) | ||
| 50 Toes to Bar | ||
| 50 Cleans (60/40) | ||
| 75 Burpees over Bar | ||
| 100 Calorie Row |