| Monday | 30/07/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| 3 Rounds | |
| Alternating 1 Arm DB Hang Cluster x 24 (22.5/15) | |
| Run x 400m (16/12) | |
| Tuesday | 31/07/2018 |
| MetCon | |
| 4 Rounds | |
| 6 Min Window | |
| Buy in Run 400m | |
| Then, AMRAP | |
| Pull up x 6 | |
| Wall Ball x 12 (9/6) | |
| DU x 18 | |
| Rest x 4 Min | |
| Wednesday | 01/08/2018 |
| Strength | |
| Every 5 Minutes x 5 Rounds | |
| Dead Lift x 5 (97.5% 5RM) | |
| KB BU Press x 8-12 E/S | |
| Chin up x 4-12 | |
| MetCon | |
| Burpee x 100 | |
| Thursday | 02/08/2018 |
| Strength | |
| In 8 Minutes, establish 1RM Box Jump | |
| Then | |
| In 12 Minutes, Establish 1RM HP Snatch + OHS | |
| MetCon | |
| 9/6/3 | |
| Burpee Muscle up | |
| Front Squat (85/55) | |
| Box Jump (30/24) | |
| Friday | 03/08/2018 |
| Strength | |
| Back Squat x 25 | |
| MetCon | |
| 3 Rounds | |
| Rope Climb x 1 | |
| Sit up x 25 | |
| Rope Climb x 1 | |
| Push up x 25 | |
| Saturday | 04/08/2018 |
| MetCon | |
| In teams of 2 (YGIG) | |
| 15/12/9 | |
| Dead Lift (100/65) | |
| BF Burpee | |
| Rest x 3 Minutes | |
| 21/15/9 | |
| Power Clean (60/40) | |
| Burpee OB | |
| Rest x 3 Minutes | |
| 27/18/9 | |
| Wall Ball (9/6) | |
| Burpee | |