| Weekly Overview | Events/Classes | |
| Monday | Front Squats | |
| Tuesday | Gymnastics | |
| Wednesday | Power Cleans | Ab Attack at 6:45 PM! |
| Thursday | Shoulder Pump | |
| Friday | Romanian Deadlift | |
| Saturday | Saturday Squad-WOD | |
| Sunday | Bench Press |
Strength
E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @65 – 70%
4 – 6: 5 Front Squats @70 – 75%
Conditioning
6 – 12 – 18 – 24 – 30
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Box Jumps (27/22) (Fx: 24/20)