| Monday | 10/07/2017 | |
| Strength | ||
| 15 Minutes to work up to a heavy | ||
| Clean + Thruster + Hang Clean | ||
| MetCon | ||
| 2/4/6/8/10 Dead Lift (120/80) | ||
| 10/8/6/4/2 Burpee OB | ||
| Accessory | ||
| 4 Rounds | ||
| Rear Delt Fly x 12 | ||
| Rope Lowers x 3 | ||
| Tuesday | 11/07/2017 | |
| Strength | ||
| Performance | ||
| A1. DB Row 4 x 8-12 | ||
| A2. Ring Push up 4 x 8-12 | ||
| Fitness | ||
| A1. DB Row 4 x 8-12 | ||
| A2. DB Bench Press 4 x 8-12 | ||
| MetCon | ||
| In Teams of 2 | ||
| AMRAP x 20 | ||
| Box Jump x 10 (24/20) | ||
| Tyre Slams x 20 | ||
| Cal Row x 30 | ||
| Accessory | ||
| Du x 300 | ||
| Wednesday | 12/07/2017 | |
| Strength | ||
| Front Squat | ||
| Establish 6RM | ||
| MetCon | ||
| 3,6,9,6,3 | ||
| Bar MU | ||
| STOH (70/45) | ||
| Accessory | ||
| Yoke Carry 3 x 100′ | ||
| Thursday | 13/07/2017 | |
| Gymnastics Skill Day | ||
| Spend 30 – 40 Mins working on gymnastics skills | ||
| Friday | 14/07/2017 | |
| Strength | ||
| A1. RDL 4 x 6-8 | ||
| A2. KB Press 4 x 5/5 | ||
| MetCon | ||
| AMRAP x 15 | ||
| 1 Round of Cindy | ||
| DU x 30 | ||
| Accessory | ||
| Sled Push 10 x 25m | ||
| 1 Rope Climb after every 2 | ||
| Saturday | 15/07/2017 | |
| Strength/Skill | ||
| 6 Rounds | ||
| Tyre Flips x 2 | ||
| Keg Carry x 150m | ||
| MetCon | ||
| 21/15/9 | ||
| Pull up | ||
| Burpee | ||