| Monday | 07/09/2015 |
| Strength | |
| RFESS | |
| 4 x 6-8 E/L | |
| MetCon | |
| 9/7/5 | |
| MU | |
| Snatch (60/35) | |
| Gymnastics | |
| 5 Minutes | |
| HandStand Walk Practice | |
| Tuesday | 08/09/2015 |
| Gymnastics | |
| Wall Walks 3 x 3 | |
| MetCon | |
| EMOM x 16 | |
| KB WBS x 5 (24/16) | |
| Burpee x 5 | |
| HPC x 5 (60/35) | |
| Strength | |
| 3,3,3,3,3 | |
| Strict Press | |
| Then | |
| ME Push Press | |
| After Party | |
| DU x 150 or 3 Mins | |
| Wednesday | 09/09/2015 |
| Strength | |
| Power Snatch + | |
| Hang Snatch + | |
| OHS | |
| MetCon | |
| 21/15/9 | |
| Dead Lift (50% Max) | |
| Pull up | |
| After Party | |
| 2 x ME Chin up (Rest x 2 Min) | |
| Thursday | 10/09/2015 |
| Strength | |
| Work up to heavy | |
| Clean from Launch | |
| Then | |
| 3 x 3 Power Clean | |
| MetCon | |
| In Teams of 2 Complete AMRAP x 20 Mins | |
| Thrusters x 10 (45/27.5) | |
| T2B x 10 | |
| Gymnastics | |
| Hollow and Arch Holds | |
| 12 x 10s Alternating, no rest | |
| Friday | 11/09/2015 |
| Gymnastics | |
| ME MU in 4 Mins | |
| or 3 x 3 Banded MU | |
| 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/2s Hold | |
| MetCon | |
| AMRAP x 12 | |
| Wall Ball x 20 (9/6) | |
| KBS x 20 (28/20) | |
| Sit up x 20 | |
| After Party | |
| 3 Rounds | |
| Power Clean x 5 | |
| Front Squat x 5 | |
| Push Press x 5 | |
| Back Squat x 5 | |
| Saturday | |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |