| Monday | 14/01/2019 |
| Strength | |
| A1. DB Row 6 x 10/10 | |
| A2. Chin up 6 x 3 (3s Negative) | |
| MetCon | |
| T2B x 100 | |
| EMOM Box Jump x 8/5 | |
| Tuesday | 15/01/2019 |
| Strength | |
| A1. Front Squat x 10,10,10 | |
| A2. Push up 3 x 10 | |
| MetCon | |
| AMRAP x 15 | |
| C2B x 10 | |
| DB Snatch x 20 (22.5/15) | |
| DU x 30 | |
| Wednesday | 16/01/2019 |
| MetCon | |
| 3 Rounds | |
| Snatch High Pull x 8 | |
| Max Burpee OB in 2 Min | |
| Rest x 2 Min | |
| 3 Rounds | |
| Bent Over Row x 8 | |
| Max Distance Row in 2 Min | |
| Rest x 2 Min | |
| 3 Rounds | |
| Plank rotation x 20s | |
| Thursday | 17/01/2019 |
| Strength | |
| Part A | |
| Dead Lift | |
| 3 x 10 w/ 5s Pause at the top | |
| Part B | |
| Every 3 Minutes x 6 | |
| Double KBS x 10 | |
| Chin up x 6 | |
| Part C | |
| Sandbag Carry 8 x 100′ | |
| Friday | 18/01/2019 |
| Skill | |
| Bar MU | |
| MetCon | |
| AMRAP x 12 Min | |
| Bar MU x 1 (+1) | |
| Wall Ball x 10 (+10) (9/6) | |
| Saturday | 19/01/2019 |
| MetCon | |
| In teams of 3 (1 Person Working) | |
| 6 Rounds for time | |
| Burpee Box Jump Over x 45 (24/20) | |
| ABC x 45 | |
| Rope Climb x 6 |