| Monday | 27/08/2018 |
| Strength | |
| Back Squat x 25 | |
| MetCon | |
| In Teams of 2 | |
| AMRAP x 17 Min | |
| Tyre Slam x 21 | |
| Box Jump x 15 (24/20) | |
| Row x 9 Cal | |
| Tuesday | 28/08/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| Run x 800m | |
| DU x 45 | |
| AKBS x 35 (28/20) | |
| Thruster x 25 (45/30) | |
| ABC x 15 | |
| Wednesday | 29/08/2018 |
| Skill | |
| Snatch | |
| MetCon | |
| 2 Rounds | |
| Snatch x 10 (52/35) | |
| BF Burpee x 12 | |
| Then | |
| 2 Rounds | |
| Snatch x 10 (40/25) | |
| BF Burpee x 12 | |
| Thursday | 30/08/2018 |
| Skill | |
| Ring MU | |
| MetCon | |
| Establish Max RPM on Assault Bike | |
| Then | |
| Max Time above 90% x 3 | |
| 5 Miutes Rest | |
| Friday | 31/08/2018 |
| MetCon | |
| 3 Rounds | |
| In 2 Minutes | |
| P Clean x 15 (60/40) | |
| ME Front Squat | |
| Rest x 3 Min | |
| In 2 Minutes | |
| Run x 150m/100m | |
| ME Push Press (60/40) | |
| Rest x 3 Min | |
| In 2 Minutes | |
| Row x 15/10 Cal | |
| ME Burpee Over Rower | |
| Saturday | 01/09/2018 |
| MetCon | |
| Row x 150 Cal | |
| Dead Lift x 150 (60/40) | |
| Row x 120 Cal | |
| HPC x 120 | |
| Row x 90 Cal | |
| Front Squat x 90 | |
| Row x 60 Cal | |
| Push Jerk x 60 | |
| Row x 30 Cal | |
| Thruster x 30 | |