| Monday | 01/10/2018 |
| MetCon | |
| “Rowing Eva” | |
| 5 Rounds | |
| Row x 800m | |
| American KBS x 30 | |
| Pull up x 30 | |
| Tuesday | 02/10/2018 |
| Strength | |
| RDL 4 x 10 | |
| MetCon | |
| AMRAP x 14 Minutes | |
| HSPU x 6 | |
| T2B x 16 | |
| Du x 26 | |
| Wednesday | 03/10/2018 |
| Strength | |
| Back Squat x 25 | |
| MetCon | |
| AMRAP x 12 Min | |
| Burpee x 1,2,3… | |
| Power Clean x 1,2,3… (70/45) | |
| Thursday | 04/10/2018 |
| Skill | |
| Rope Climbs | |
| MetCon | |
| Push up x 50 | |
| Then | |
| 3 Rounds | |
| Box Jump x 25 | |
| Bar MU x 5 | |
| Friday | 05/10/2018 |
| Strength | |
| Strict Press + Push Press | |
| 4 x (5+5), 1 x (5+ME) | |
| Perform Strict C2B x 3-6 after each set | |
| MetCon | |
| 21/15/9 | |
| Dead Lift (100/65) | |
| Sit up | |
| Saturday | 06/10/2018 |
| MetCon | |
| OHWL x 100′ | |
| DU x 100 | |
| Wall Ball x 50 | |
| Rope Climb x 10 | |
| Wall Ball x 50 | |
| DU x 100 | |
| OHWL x 100′ |