| Monday | 17/07/2017 | |
| Strength | ||
| Performance | ||
| A1. DB Row 4 x 8-12 | ||
| A2. Ring Push up 4 x 12-15 (3s lower) | ||
| Fitness | ||
| A1. DB Row 4 x 8-12 | ||
| A2. DB Bench Press 4 x 8-12 | ||
| MetCon | ||
| 5 Rounds | ||
| Power Clean x 9 (60/40) | ||
| Thruster x 6 | ||
| Rope Climb x 3 | ||
| Rest x 90s | ||
| Accessory | ||
| Wall Squat 10 x 1 w/ 6s Hold | ||
| Tuesday | 18/07/2017 | |
| Strength | ||
| 15 Minutes to work up to a heavy | ||
| Power Snatch + 2 Hang Snatch + OHS | ||
| MetCon | ||
| 4 Rounds | ||
| Muscle Up x 5 | ||
| Burpee Box Jump Over x 10 (24/20) | ||
| DU x 15 | ||
| Accessory | ||
| 4 Rounds | ||
| Rear Delt Fly x 12 | ||
| Rope Lowers x 3 | ||
| Wednesday | 19/07/2017 | |
| Strength | ||
| 6 Rounds | ||
| Suitcase Carry x 100′ E/S | ||
| 1 Arm KBS x 12 E/S | ||
| MetCon | ||
| In Teams of 2 Complete | ||
| Wall Ball x 150 (9/6) | ||
| Run x 1500m | ||
| Pull up x 150 | ||
| Thursday | 20/07/2017 | |
| Strength | ||
| Suitcase Deadlift | ||
| 5 x 5 | ||
| MetCon | ||
| “Randy” | ||
| 75 Power Snatches for time (35/22.5) | ||
| Accessory | ||
| Hollow Hold 3 x 20s, rest = 10s | ||
| Arch Hold 3 x 20s, rest = 10s | ||
| Friday | 21/07/2017 | |
| Strength | ||
| Front Squat | ||
| 4 x 6 @ 70% | ||
| MetCon | ||
| AMRAP x 12 | ||
| DB Snatch x 9/9 (25/15) | ||
| T2B x 9 | ||
| Accessory | ||
| Row x 500m | ||
| Saturday | 22/07/2017 | |
| Strength | ||
| A1. RDL 4 x 6-8 | ||
| A2. KB Press 4 x 5/5 | ||
| MetCon | ||
| “Nicole” | ||
| AMRAP x 20 Min for total Pull up | ||
| Run x 400m | ||
| Pull up x ME | ||