| Monday | 17/12/2018 |
| Strength | |
| Push Press 4 x 4 | |
| BB Row 5 x 8-10 | |
| MetCon | |
| In 2 teams | |
| AMRAP Sled Push in 20 Minutes | |
| Tuesday | 18/12/2018 |
| MetCon | |
| Part A | |
| Thruster x 30 (45/30) | |
| Then | |
| 5 Rounds | |
| Power Snatch x 5 | |
| OHS x 5 | |
| Then | |
| Thruster x 30 | |
| Part B | |
| Tabata Bike | |
| Wednesday | 19/12/2018 |
| Strength | |
| Dead Lift 5 x 3 | |
| MetCon | |
| Death by Power Clean + Burpee OB (70/40) | |
| Thursday | 20/12/2018 |
| Strength | |
| A1. Front Squat 4×3 | |
| A2. Chin up 4 x 10 | |
| B1. Front Rack Reverse Lunge 1 x 12/12 | |
| MetCon | |
| Row x 400m x 5 @ 85% 500m | |
| rest = 3 min | |
| Friday | 21/12/2018 |
| MetCon | |
| Part A | |
| 5 Rounds | |
| Power Snatch x 7 (55/37) | |
| Max DU in 60s | |
| Part B | |
| Partner 5km Row |