| Monday | 26/11/2018 |
| Strength | |
| 5 RM Strict Press | |
| 5 RM Push Press | |
| MetCon | |
| Max ABC in 2 Minutes | |
| Tuesday | 27/11/2018 |
| Strength | |
| 20 RM Back Squat | |
| MetCon | |
| Row x 500m | |
| Wednesday | 28/11/2018 |
| Strength | |
| 5 RM Dead Lift | |
| Thursday | 29/11/2018 |
| Strength | |
| Max 50′ Farmers Carry | |
| MetCon | |
| “Fran” | |
| 21/15/9 | |
| Thruster (45/30) | |
| Pull up | |
| Friday | 30/11/2018 |
| Strength | |
| Max Reps C2B Pull up | |
| MetCon | |
| AMRAP Wall Ball in 2 Min | |
| Saturday | 01/12/2018 |
| Strength | |
| Make-up Day |