| Monday | 06/07/2015 |
| Gymnastics | |
| ME Strict MU in 7 Mins | |
| or 5 x 3 Banded MU | |
| Strength | |
| Squat | |
| 4x 7/13 @ 70% | |
| MetCon | |
| Grace | |
| C&J x 30 (60/40) | |
| After Party | |
| Pallof Press and Lift 2 x 10 E/S | |
| Tuesday | 07/07/2015 |
| Gymnastics | |
| 5 Rounds | |
| T2B x 3 | |
| Kipping Pull up x 2 | |
| Bar MU x 1 | |
| or H&C w/ straight arm push 5 x 6 – 10 | |
| MetCon | |
| With a 30 minute Running Clock | |
| (0 – 8 min) AMRAP x 8 Min | |
| DU x 80 | |
| P Snatch x 8 (45/30) | |
| (8-16 Min) | |
| 1 km Run | |
| (16-30 Min) | |
| Dead Lift x 60 (45/30) | |
| Sit up x 50 | |
| KBS x 40 (28/20) | |
| Burpee Over Bar x 30 | |
| Thruster x 20 (45/30) | |
| After Party | |
| X Band Walks x 50 E/D | |
| Wednesday | 08/07/2015 |
| Gymnastics | |
| 2 Rounds | |
| False Grip Chin up x 5 (add weight if necessary) | |
| Wall Walk x 3 | |
| Strength | |
| In 15 Mins find 1RM for | |
| Snatch From Launch Position | |
| MetCon | |
| 12/9/6/3 | |
| Dead Lift (140/85) | |
| T2B | |
| After Party | |
| Du x 100 | |
| Thursday | 09/07/2015 |
| Gymnastics | |
| Hollow & Arch Rolls 5 x 2 E/D | |
| Strength | |
| Weighted Chin up 5×4 (Same weight as last week) | |
| Weighted Dips 5 x4 (Same weight as last week) | |
| MetCon | |
| EMOM x 15 | |
| MU x 1 – 3 | |
| OHS x 6 – 10 (50/30) | |
| After Party | |
| Bar Hang x 2 Min | |
| Friday | 10/07/2015 |
| Gymnastics | |
| 3 Rounds | |
| Rope Climb x 1 | |
| HS Walk Attempts x 3 | |
| Strength | |
| In 15 Mins find 3 RM Push Jerk | |
| MetCon | |
| AMRAP x 12 Min | |
| Power Clean x 6 (80/50) | |
| Pull up x 12 | |
| KBS x 18 (28/20) | |
| After Party | |
| 20/20 Hollow & Arch x 4 (No Rest) | |
| Saturday | 11/07/2015 |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | Open Gym/RX/Make up |
| Weekly RX | |
| 5 Rounds | |
| Dead Lift x 15 (100/60) | |
| Box Jump x 20 (24/20) | |
| Pull up x 25 | |