| Monday | 21/05/2018 |
| MetCon | |
| “Fran” | |
| 21/15/9 | |
| Thruster (45/30) | |
| Pull up | |
| Tuesday | 22/05/2018 |
| Strength | |
| 4 Rounds | |
| A1. Barbell Row x 6-10 | |
| A2. Push up x 6-10 | |
| MetCon | |
| AMRAP x 18 min | |
| Power Snatch x 21 (50/35) | |
| Burpee OB x 15 | |
| Run x 200m | |
| Wednesday | 23/05/2018 |
| Strength | |
| 6 Rounds | |
| Back Squat x 1, Reverse Lunge x 1/1 x 6 | |
| MetCon | |
| AMRAP x 7 Min | |
| Dead Lift x 16 (110/72) | |
| Bar MU x 6 | |
| Thursday | 24/05/2018 |
| MetCon | |
| Every 2 Minutes x 4 Rounds | |
| 1. ABC x 15/10 | |
| 2. T2B x 15 | |
| 3. Run x 200m/150m | |
| 4. C&J x 6-10 (60/40) | |
| 5. Burpee x 20 | |
| Friday | 25/05/2018 |
| Strength | |
| Power Snatch + Snatch | |
| MetCon | |
| 3 Rounds | |
| Pull up x 15 | |
| Push up x 30 | |
| KBS x 45 (28/20) | |
| Saturday | 26/05/2018 |
| Zack Telendar & Clarence Kennedy | |
| Olympic Lifting Seminar | |