| Monday | 21/01/2019 |
| Part A | |
| Dead Lift | |
| 3 x 10 w/ 5s Pause at the top | |
| Part B | |
| Every 3 Minutes x 5 | |
| B1. Double KB Clean & Push Press x 8 | |
| B2. Hip to Ring x 8-12 | |
| Part C | |
| Wall Walk x 15 | |
| Tuesday | 22/01/2019 |
| MetCon | |
| “17.1” | |
| DB Snatch x 10/20/30/40/50 (22.5/15) | |
| Burpee Box Jump Over x 15 (24/20) | |
| Wednesday | 23/01/2019 |
| Strength | |
| A1. Front Squat x 10,10,10 | |
| A2. Push up 3 x 10 | |
| MetCon | |
| 15/12/9/6/3 | |
| Hand Stand Push Up | |
| Power Clean (70/45) | |
| Thursday | 24/01/2019 |
| MetCon | |
| 3 Rounds | |
| Med Ball Clean x 6 | |
| Max Cal Row in 90s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Goblet Squat x 12 (28/20) | |
| Max Burpee T2B in 90s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Plank Rotations x 25s | |
| Friday | 25/01/2019 |
| Strength | |
| A1. DB Row 6 x 10/10 | |
| A2. Chin up 6 x 3 (3s Negative) | |
| MetCon | |
| AMRAP x 3 Min | |
| DU x 30 | |
| AKBS x 21 (28/20) | |
| Pull up x 12 | |
| Rest x 1 min | |
| AMRAP x 3 Min | |
| DU x 27 | |
| AKBS x 18 (28/20) | |
| Pull up x 9 | |
| Rest x 1 min | |
| AMRAP x 3 Min | |
| DU x 24 | |
| AKBS x 15 (28/20) | |
| Pull up x 6 | |
| Rest x 1 min | |
| AMRAP x 3 Min | |
| DU x 21 | |
| AKBS x 12 (28/20) | |
| Pull up x 3 | |
| Saturday | 26/01/2019 |
| MetCon | |
| Grab a Buddy and hit | |
| Hang Power Clean x 35 (70/40) | |
| Run x 400m | |
| Assault Bike Cals x 35 | |
| Run x 400m | |
| Med Ball Clean x 35 (50/30) | |
| Run x 400m | |
| DB HC & PP x 35 (22.5/15) | |
| Run x 400m | |
| Burpee OB x 35 | |
| Run x 400m | |
| Pull up x 35 | |
| Run x 400m |