| Monday | 02/11/2015 |
| Gymnastics | |
| Every 90s x 6 | |
| T2B x 3 + C2B x 2 + Bar MU x 1 | |
| or | |
| T2B x 3 + C2B x 3 + H&C x 3 | |
| or | |
| Pull up x 3 + H&C x 6 | |
| Strength | |
| Clean + P Clean + HP Clean | |
| MetCon | |
| 4 Rounds | |
| Front Squat x 10 (60/40) | |
| OB Burpee x 20 | |
| Sit-up x 30 | |
| After Party | |
| OH Carry 2 x 20m E/H | |
| Tuesday | 03/11/2015 |
| Strength | |
| EMOM x 15 | |
| Power Snatch x 2 | |
| Add Weight every 3 Rounds | |
| MetCon | |
| AMRAP x 6 Min | |
| T2B x 8 | |
| Box Jump x 8 (24/20) | |
| Rest = 2 Min | |
| AMRAP x 6 Min | |
| STOH x 8 (45/30) | |
| Box Jump x 8 (24/20) | |
| After Party | |
| L Sit or L Hang 2 x ME | |
| Wednesday | 04/11/2015 |
| Gymnastics | |
| Wall Walks | |
| 6 x 2 or 4 x 3 or 3 x 4 | |
| Strength | |
| Work up to 2RM Strict Press | |
| MetCon | |
| In Teams of 3/4 | |
| DU x 250 | |
| KBS x 200 (28/20) | |
| Burpee x 150 | |
| Pull up x 100 | |
| Power Cleans x 50 (60/40) | |
| Thursday | 05/11/2015 |
| Gymnastics | |
| H&A Holds | |
| 15 x 10s each side no rest | |
| Strength | |
| A1 1 Arm Row 4 x 6-8 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| MetCon | |
| In Teams of 2 Complete AMRAP x 18 Mins of | |
| Rope Climb x 2 | |
| Thruster x 6 (60/40) | |
| After Party | |
| DU x 150 | |
| or 3 Mins | |
| Friday | 06/11/2015 |
| Gymnastics | |
| MU AMRAP x 8 Min | |
| or 6 x 3 Banded MU or 8 Min Practice | |
| MetCon | |
| EMOM x 10 | |
| Wall Ball x 6-10 (9/6) | |
| Lunges x 4-8 (9/6) | |
| EMOM x 10 | |
| DB Snatches x 6-10 (25/15) | |
| Lunges x 4-8 (25/15) | |
| After Party | |
| Chin up 2 x ME | |
| Saturday | |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |