| Monday | 30/04/2018 |
| Skill | |
| Pull up | |
| MetCon | |
| 2 Rounds | |
| DB Snatch (left) x 8 | |
| Box Jump x 12 | |
| DB Snatch (right) x 8 | |
| Box Jump x 12 | |
| Tuesday | 01/05/2018 |
| Strength | |
| Front Squat Week 1 | |
| MetCon | |
| AMRAP x 13 Min | |
| T2B x 9 | |
| Wall Walk x 3 | |
| DU x 25 | |
| Wednesday | 02/05/2018 |
| Strength | |
| Power Clean + Hang Power Clean + Jerk | |
| MetCon | |
| A. 10-1 | |
| Wall Ball (9/6) | |
| Burpee | |
| Rest x 2 Min | |
| B. 10-1 | |
| Wall Ball (9/6) | |
| KBS (28/20) | |
| Thursday | 03/05/2018 |
| Skill | |
| Ring MU | |
| MetCon | |
| Run x 3 Mile | |
| Friday | 04/05/2018 |
| Strength | |
| 4 Rounds | |
| A1. Barbell Row x 6-10 | |
| A2. Push up x 6-10 | |
| MetCon | |
| Thruster x 4,8,12 (60/40) | |
| Rope Climb x 1,2,3 | |
| Rest x 3 Min | |
| Max Cals in 60s | |
| Saturday | 05/05/2018 |
| MetCon | |
| Minutes 0-10 | |
| Row x 30 Cal | |
| Then | |
| AMRAP | |
| KBS x 10 | |
| Burpee Box Jump Over x 5 | |
| Minutes 10-15 | |
| Rest | |
| Minutes 15-25 | |
| Run x 200m | |
| 9/7/5 | |
| Front Squat (90/60) | |
| Minutes 25-30 | |
| Rest | |
| Minutes 30-40 | |
| Row x 30 Cal | |
| Then | |
| AMRAP | |
| Pull up x 5 | |
| Farmers Carry x 100m (90/60) |