| Monday | 09/11/2015 |
| Gymnastics | |
| Wall Walks | |
| 6 x 2 or 4 x 3 or 3 x 4 | |
| Strength | |
| Estimate 1RM Back Squat | |
| MetCon | |
| Dead Lift x 30 (45/30) | |
| Sit up x 50 | |
| Power Clean x 25 | |
| KBS x 50 | |
| Clean x 20 | |
| DU x 50 | |
| Power snatch x 15 | |
| Front Rack Lunge x 50 | |
| Tuesday | 10/11/2015 |
| 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 | |
| Find 2RM Push Press | |
| MetCon | |
| 6 Rounds | |
| KBS x 30 (28/20) | |
| Pull up x 10 | |
| Push up x 10 | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Wednesday | 11/11/2015 |
| 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 | |
| or | |
| Estimate 1RM Back Squat | |
| MetCon | |
| Bar MU x 5/4/3/2/1 | |
| Thruster x 3/6/9/12/15 (45/30) | |
| After Party | |
| ME Bar Hang | |
| Thursday | 12/11/2015 |
| Gymnastics | |
| Skin the Cat practice | |
| MetCon | |
| AMRAP x 25 Mins | |
| 3 Rounds Cindy | |
| Clean & Jerk x 15 (45/30) | |
| 3 Rounds Cindy | |
| Thruster x 15 | |
| 3 Rounds Cindy | |
| Power Snatch x 15 | |
| 3 Rounds Cindy | |
| OHS x 15 | |
| Friday | 13/11/2015 |
| Gymnastics | |
| 2 x ME Chin up | |
| Strength | |
| Power Snatch + Snatch Balance | |
| MetCon | |
| EMOM for 150 Wall Ball | |
| 10-15 Wall Ball (9/6) | |
| After Party | |
| DU x 150 | |
| or 3 min | |
| Saturday | |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |