| Monday | 18/11/2019 |
| “Jackie” | |
| Row x 1km | |
| Thruster x 50 (20/15) | |
| Pull up x 30 | |
| Tuesday | 19/11/2019 |
| Back Squat | |
| 5/5/5/5/5 | |
| Wednesday | 20/11/2019 |
| Every 2 Minutes x 6 | |
| 1 Arm DB Row x 6 | |
| 50/40/30/20/10 | |
| Double Unders | |
| Kettlebell Swing | |
| Thursday | 21/11/2019 |
| EMOM x 15 | |
| (20-40s Hold) | |
| 1. Top of Pullup | |
| 2. Bottom of Dip | |
| 3. L-Sit | |
| AMRAP x 12 | |
| Devil’s Press x 8 | |
| Double DB Walking Lunge x 25′ | |
| Double DB Box Step Over x 8 | |
| Double DB Walking Lunge x 25′ | |
| Friday | 22/11/2019 |
| C&J x 35 | |
| Burpee Jump Over x 35 | |
| Power Snatch x 35 | |
| Burpee Jump Over x 35 | |
| Saturday | 23/11/2019 |
| Filthy 150 | |