| Tuesday | 29/08/2019 |
| MetCon | |
| Rope Climb x 5 | |
| Box Jump x 30 (24/20) | |
| T2B x 30 | |
| Single DB Box Step up x 30 (22.5/15) | |
| C2B x 30 | |
| Double DB Box Step Over x 30 (22.5/15) | |
| Wednesday | 30/10/2019 |
| Strength | |
| Thruster x 10/8/6/4/3/2/1 | |
| Thursday | 31/10/2019 |
| Strength | |
| Strict Press x 5/5/3/3/1/1 | |
| MetCon | |
| 3 Rounds | |
| DB Hang Clean & Press x 30 (22.5/15) | |
| C2B x 20 | |
| Sit-up x 10 | |
| Friday | 01/11/2019 |
| MetCon | |
| 20.4 | |
| Saturday | 02/11/2019 |
| MetCon | |
| DU x 100 | |
| KBS x 90 (28/20) | |
| DB Snatch x 80 (22.5/15) | |
| Burpee x 70 | |
| Wall ball x 60 (9/6) | |
| Ring Row x 50 | |
| Box Jump x 40 (24/20) | |
| Goblet Squat x 30 (28/20) | |
| Cal Row x 20 | |
| ABC x 10 | |