| Monday | 17/09/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| 21/15/9 | |
| Thruster (45/30) | |
| T2B | |
| Tuesday | 18/09/2018 |
| Strength | |
| Establish 5RM Push Press | |
| MetCon | |
| 3 Rounds | |
| Muscle up x 7 | |
| Box Jump x 21 (24/20) | |
| Wednesday | 19/09/2018 |
| MetCon | |
| 6 Rounds | |
| Farmers Carry x 150m (BW) | |
| Run x 800m | |
| DU x 100 | |
| Thursday | 20/09/2018 |
| Strength | |
| Back Squat x 25 | |
| MetCon | |
| Bar Facing Burpee x 10 | |
| Hang Power Snatch x 20 (40/30) | |
| Burpee Over Bar x 30 | |
| Hang Power Clean x 40 (60/40) | |
| Friday | 21/09/2018 |
| Strength | |
| 15 Minutes to establish 1RM | |
| Power Clean | |
| MetCon | |
| AMRAP x 12 Minutes | |
| Push Press x 20 (52/35) | |
| Pull up x 20 | |
| Saturday | 22/09/2018 |
| MetCon | |
| “Partner Badger” | |
| 3 Rounds | |
| Clean x 30 (45/30) | |
| Pull up x 30 | |
| Run x 800m |