| Monday | 23/09/2019 |
| Skill | |
| C2B Pullup | |
| MetCon | |
| In Teams of 2 | |
| 75/50/25 | |
| DU (each) | |
| Power Clean (52/35) | |
| Push Press (52/35) | |
| Tuesday | 24/09/2019 |
| MetCon | |
| AMRAP x 13 | |
| Dead Lift x 55 | |
| Wall Ball x 55 | |
| Cal Row x 55 | |
| HSPU x 55 | |
| Accessory | |
| 30 on 20 off x 3 | |
| Plank rotations | |
| Wednesday | 25/09/2019 |
| Strength | |
| Back Squat x 10/8/6/4/3/2/1 | |
| Thursday | 26/09/2019 |
| MetCon | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x T2B | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x Thruster (45/30) | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x Cal Row | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x Burpee | |
| Friday | 27/09/2019 |
| MetCon | |
| AMRAP x 20 | |
| OH Lunge x 16 (45/30) | |
| BF Burpee x 8 | |
| OH Lunge x 16 | |
| C2B x 8 | |
| Saturday | 28/09/2019 |
| Strength | |
| Establish 5RM Bench Press | |
| Then | |
| 3 Rounds | |
| Bench x 10 (80% of 5RM) | |
| Chin up x 6-10 | |
| MetCon | |
| In teams of 3 | |
| 3 Rounds | |
| Wall Ball x 90 (9/6) | |
| KBS x 90 (28/20) | |
| ABMat Sit up x 90 | |
| Cal x 90 | |
| KB Never touches the ground |