| Monday | 05/10/2015 |
| MetCon | |
| Minutes 1-10 | |
| 3 Rounds | |
| Wall Ball x 30 (9/6) | |
| KBS x 30 (28/20) | |
| Minutes 11-20 | |
| Work up to Max | |
| Clean + Front Squat + Jerk | |
| Minutes 21-30 | |
| Find Max TGU | |
| Minutes 31-40 | |
| AMRAP | |
| Burpee Over Bar x 10 | |
| Back Squat x 10 (60/35) | |
| Tuesday | 06/10/2015 |
| Gymnastics | |
| Skin the Cat Practice | |
| Strength | |
| A1 1 Arm Row 4 x 6-8 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| B1 Ring Row 2 x ME w/ 3s Hold | |
| MetCon | |
| 21/15/9 | |
| OHS (60/35) | |
| Sit-up | |
| After Party | |
| H&A Holds | |
| 5 x 20s Each, No Rest | |
| Wednesday | 07/10/2015 |
| Strength | |
| RFESS | |
| 4 x 6-8 E/L | |
| MetCon | |
| In Teams of 2 Complete AMRAP x 22 Mins of | |
| Tyre Slams x 20 | |
| Pull up x 15 | |
| Lunges x 10 (20/15)* | |
| *Pet Plate | |
| Thursday | 08/10/2015 |
| Gymnastics | |
| Wall Walks 4 x 3 | |
| Strength | |
| Find 5RM Strict Press* | |
| * From the floor | |
| MetCon | |
| AMRAP x 12 Min | |
| Push up x 10 | |
| KBS x 20 (28/20) | |
| After Party | |
| DU x 150 | |
| or | |
| 3 min | |
| Friday | 09/10/2015 |
| Gymnastics | |
| MU 6 x 3 | |
| or | |
| 10 Mins MU Practice | |
| Strength | |
| In 12 Minutes | |
| Work up to Heavy 3 Poistion Snatch | |
| Then | |
| 1 Attepmt at 10RM Snatch | |
| MetCon | |
| Air Force | |
| After Party | |
| 2 x ME Chin up | |
| Saturday | 10/10/2015 |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |