| Monday | 19/11/2018 |
| Strength | |
| Strict Press + Push Press | |
| 4 x (5+5), 1 x (5+ME) | |
| Perform Strict C2B x 3-6 after each set | |
| MetCon | |
| 12/9/6/3 | |
| ABC | |
| Dead Lift (105/70) | |
| Tuesday | 20/11/2018 |
| Strength | |
| Farmers Carries | |
| 4 x 100′ | |
| MetCon | |
| 21/15/9 | |
| Power Clean (45/30) | |
| Push Press | |
| Wednesday | 21/11/2018 |
| MetCon | |
| Every 3 Minutes (3 Rounds of each) | |
| A. ABC x 20/15 | |
| B. Wall Ball x 15 (9/6) | |
| DU x 50 | |
| C. C&J x 5 (70/40) | |
| Bar Facing Burpee x 10 | |
| D. Row x 500/400m | |
| Thursday | 22/11/2018 |
| Strength | |
| Back Squat x 25 | |
| MetCon | |
| “Randy” | |
| Power Snatch x 75 (34/22.5) | |
| Friday | 23/11/2018 |
| Skill | |
| TGU | |
| MetCon | |
| AMRAP x 15 | |
| Rope Climb x 3 | |
| Push up x 25 | |
| Saturday | 24/11/2018 |
| In Teams of 2 | |
| 100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10 | |
| Cal Row | |
| DU | |
| Pull up |