| Monday | 24/07/2017 | |
| MetCon | ||
| Wall Ball x 50 (9/6) | ||
| Cal Row x 40 | ||
| Dead Lift x 30 (100/65) | ||
| Burpee OB x 20 | ||
| Bar MU x 10 | ||
| Burpee OB x 20 | ||
| Dead Lift x 30 | ||
| Cal Row x 40 | ||
| Wall Ball x 50 (9/6) | ||
| Tuesday | 25/07/2017 | |
| Strength | ||
| Performance | ||
| A1. DB Row 4 x 8-12 | ||
| A2. Ring Push up 4 x 8-12 | ||
| Fitness | ||
| A1. DB Row 4 x 8-12 | ||
| A2. DB Bench Press 4 x 8-12 | ||
| MetCon | ||
| Performance | ||
| 4 Rounds | ||
| C2B x 16 | ||
| Bar Facing Burpee x 16 | ||
| Unbroken Hang Snatch x 4 (65-80% 1RM) | ||
| Fitness | ||
| 4 Rounds | ||
| Pull up x 12 | ||
| Burpee OB x 12 | ||
| TnG Power Snatch x 4 (50/35) | ||
| Wednesday | 26/07/2017 | |
| Strength | ||
| EMOM x 20 | ||
| C & J x 1 @ 70% 1RM | ||
| Then | ||
| 6 Rounds | ||
| Farmers Carry x 100′ | ||
| Chin up x 3 | ||
| Thursday | 27/07/2017 | |
| Skill | ||
| EMOM x 20 | ||
| Odd: Muscle up Progressions | ||
| Even: DU Progressions | ||
| MetCon | ||
| Burpee x 20 | ||
| Carry x 1 Mile (20/15) | ||
| Burpee x 20 | ||
| Friday | 28/07/2017 | |
| MetCon | ||
| AMRAP x 15 | ||
| Power Clean x 3,5,7,9… (70/45) | ||
| Rope Climb x 1 | ||
| T2B x 3,5,7,9… | ||
| Strength | ||
| A1. RDL 4 x 6-8 | ||
| A2. KB Press 4 x 5/5 | ||
| Accessory | ||
| TGU 3 x 3 | ||
| Saturday | 29/07/2017 | |
| Strength | ||
| Front Squat | ||
| 4 x 6 @ 73% | ||
| MetCon | ||
| AMRAP x 12 Mins | ||
| Dead Lift x 7 (60/40) | ||
| Wall Ball x 14 (9/6) | ||
| Accessory | ||
| Yoke Carry 3 x 100′ |