| Monday | 23/11/2015 |
| Gymnastics | |
| EMOM x 8 | |
| Bar MU x 1-3 | |
| or Kipping Pull up x 4-6 | |
| or
Hollow & C w/ Straight arm push x 6-8 |
|
| Strength | |
| Power Snatch + Hang Snatch + Snatch | |
| MetCon | |
| In Teams of 2 Complete AMRAP x 20 Mins | |
| Tyre Slams x 20 | |
| Box Jump overs x 15 (24/20) | |
| After Party | |
| Face Pulls x 50 | |
| Tuesday | 24/11/2015 |
| Gymnastics | |
| EMOM x 8 | |
| Banded MU x 1-3 | |
| OR ME MU | |
| MetCon | |
| Wall Ball x 50 (9/6) | |
| DU x50 | |
| OB Burpee x 40 | |
| KBS x 40 (28/20) | |
| Dead Lift x 30 (65/42.5) | |
| T2B x 30 | |
| Power Clean x 20 | |
| STOH x 20 | |
| OHS x 10 | |
| Bar MU x 10 | |
| Wednesday | 25/11/2015 |
| Gymnastics | |
| Skin the cat | |
| or Bar Pull overs | |
| Strength | |
| Back squat | |
| 3 x 10 @70%+ | |
| MetCon | |
| AMRAP x 12 Mins | |
| Pull up x 30 | |
| Dead Lift x 20 (60/35) | |
| After Party | |
| Couch Stretch x 2 Min Each Leg | |
| Thursday | 26/11/2015 |
| Gymnastics | |
| EMOM x 6 | |
| Wall Walk + Shoulder tap x 4 | |
| Strength | |
| Push Jerk + Split Jerk | |
| MetCon | |
| T2B x 21/15/9 | |
| Snatch x 9/7/5 (60/35) | |
| After Party | |
| 2 x ME Thruster (45/30) Rest = 2 Min | |
| Friday | 27/11/2015 |
| Gymnastics | |
| EMOM x 6 | |
| Rope Climb x 1-2 | |
| Strength | |
| Clean from Launch + Jerk | |
| MetCon | |
| 6 Rounds | |
| Box Jump x 6 (24/20) | |
| Wall Ball x 12 (9/6) | |
| KBS x 18 (28/20) | |
| After Party | |
| DU x 150 | |
| or 3 Min | |
| Saturday | 28/11/2015 |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |