| Monday | 29/07/2019 |
| Strength | |
| A1 – Banded Straight Arm Push Down 3 x 12 | |
| A2 – Banded seated Row 3 x 12 | |
| A3 – Hollow Hold 3 x 30s | |
| MetCon | |
| AMRAP x 20 Min | |
| Round of Cindy x 1,2,3.. | |
| Run x 100m,200m,300m… | |
| Tuesday | 30/07/2019 |
| Strength | |
| Dead Lift x 10/6/1 | |
| Perform 15-20 Box Hip Extensions after every set | |
| MetCon | |
| 50/40/30/20/10 | |
| KBS (28/20) | |
| Sit up | |
| Wednesday | 31/07/2019 |
| MetCon | |
| Rope Climb x 5/3/1 | |
| Sand Bag Carry x 150m | |
| Thruster x 21/15/9 (45/30) | |
| Thursday | 01/08/2019 |
| Strength | |
| Barbell Row 5 x 5 | |
| MetCon | |
| AMRAP x 12 | |
| DB Snatch x 40 (22.5/15) | |
| Burpee Jump Overs x 20 (24/20) | |
| Friday | 02/08/2019 |
| Strength | |
| 4 Rounds | |
| Ring Row x 6 (3-0-X-0) | |
| Ring Dip x 6 (3-0-X-0) | |
| MetCon | |
| Every 5 Minutes x 3 | |
| ABC x 15/10 | |
| Run x 200m | |
| BMU x 5/3 | |
| Saturday | 03/08/2019 |
| MetCon | |
| In Pairs | |
| Run x 1000m | |
| Box Jump x 100 | |
| Run x 800m | |
| T2B x 80 | |
| Run x 600m | |
| Dead Lift x 60 (102/70) | |
| Run x 400m | |
| HSPU x 40 | |
| Run x 200m | |
| MU x 20 |