| Monday | 24/09/2018 |
| Strength | |
| RDL 4 x 10 | |
| MetCon | |
| 3 Rounds | |
| DU x 90 | |
| Wall Ball x 30 (9/6) | |
| KBS x 30 (28/20) | |
| Tuesday | 25/09/18 |
| MetCon | |
| “Tabata This” | |
| Tabata Cal Row | |
| Rest x 1 Min | |
| Tabata Air Squat | |
| Rest x 1 Min | |
| Tabata Pull up | |
| Rest x 1 Min | |
| Tabata Push up | |
| Rest x 1 Min | |
| Tabata Sit up | |
| Wednesday | 26/09/2018 |
| Strength | |
| Farmers Carries | |
| 4 x 100′ | |
| MetCon | |
| AMRAP x 6 Min | |
| ABC x 6 | |
| Front Squat x 6 (60/40) | |
| Thursday | 27/09/2018 |
| Strength | |
| Strict Press + Push Press | |
| 4 x (5+5), 1 x (5+ME) | |
| Perform Strict C2B x 3-6 after each set | |
| MetCon | |
| 2 Rounds | |
| Run x 600m | |
| T2B x 50 | |
| Friday | 28/09/2018 |
| Skill | |
| Bar MU | |
| MetCon | |
| 21/15/9 | |
| Power Clean (60/40) | |
| Push Press | |
| Saturday | 29/09/2018 |
| MetCon | |
| AMRAP x 60 Min | |
| Row x 30 Cal | |
| Burpee OB x 30 | |
| Dead Lift x 30 (100/60) | |
| Rope Climb x 5 |
