| Monday | 31/07/2017 | |
| Strength | ||
| A1. RDL 4 x 6-8 | ||
| A2. KB Press 4 x 6/6 | ||
| MetCon | ||
| 3 Rounds | ||
| Front Squat x 15 (50/35) | ||
| HSPU x 15 | ||
| Accessory | ||
| Plank Rotations | ||
| 3 x 30s | ||
| Tuesday | 01/08/2017 | |
| MetCon | ||
| 4 Rounds | ||
| Farmers Carry x 150m (BW) | ||
| DU x 150 | ||
| Accessory | ||
| 4 Rounds (NFT) | ||
| TGU x 2/2 | ||
| Chin up x 6 | ||
| Wednesday | 02/08/2017 | |
| Strength | ||
| Performance | ||
| A1 BB Row 4 x 8-12 | ||
| A2 DB Bench 4 x 8-12 | ||
| A3 Ring Push up 4 x 8-12 | ||
| Fitness | ||
| A1 BB Row 4 x 8-12 | ||
| A2 DB Bench 4 x 8-12 | ||
| A3 Push up 4 x ME | ||
| MetCon | ||
| 2 Rounds | ||
| Thruster x 22 (45/30) | ||
| Pull up x 22 | ||
| Accessory | ||
| EMOM x 10 | ||
| Hollow x 20s/Arch x 20s | ||
| Thursday | 03/08/2017 | |
| Strength | ||
| Front Squat | ||
| 3 x 5 @ 77% | ||
| 1 x ME @ 77% | ||
| MetCon | ||
| 6 Rounds | ||
| Bar Touch Burpee x 12 | ||
| Handstand Walk x 30′ | ||
| Friday | 04/08/2017 | |
| Strength | ||
| In 12 Minutes, find 3RM TnG Power Snatch | ||
| MetCon | ||
| In Teams of 2, AMRAP x 20 Mins | ||
| Row x 250m | ||
| KBS x 25 (28/20) | ||
| Saturday | 05/08/2017 | |
| MetCon | ||
| “Murph” | ||
| Run x 1 Mile | ||
| Pull up x 100 | ||
| Push up x 200 | ||
| Air Squat x 300 | ||
| Run x 1 Mile | ||