| Monday | 14/09/2015 |
| Strength | |
| 3 Position Snatch | |
| 3 x 3 – increase weight each set | |
| MetCon | |
| In 20 Mins Complete | |
| Resting Cindy | |
| 1 Round, rest 30s | |
| 2 Rounds, rest 30s | |
| 3 Rounds, rest 30s | |
| etc | |
| After Party | |
| Pallof Press 3 x 8 each side | |
| Tuesday | 15/09/2015 |
| Gymnastics | |
| 4 Rounds | |
| Rope Climb x 1-2 | |
| Handstand walk x 3 | |
| MetCon | |
| AMRAP x 25 Min | |
| Dead Lift x 30 (80% OHP) | |
| Burpee Over Bar x 30 | |
| Power Clean x 30 | |
| Pull up x 30 | |
| GTOH x 30 | |
| Muscle Up x 30 | |
| After Party | |
| DU x 150 or 3 Mins | |
| Wednesday | 16/09/2015 |
| Gymnastics | |
| H&A 12 x 10s No Rest | |
| Strength | |
| A1 1 Arm Carry 4 x 20m Each Arm | |
| A2 Chin up 4 x 4-6 | |
| MetCon | |
| 5 Rounds | |
| Clean x 5 (80%) | |
| Strict Pull up x 5 | |
| Strict HSPU x 5 | |
| After Party | |
| Bar Hang x ME | |
| Thursday | 17/09/2015 |
| Gymnastics | |
| 4 Rounds | |
| T2B x 3 | |
| Pull up x 2 | |
| Bar MU x 1-3 | |
| or | |
| H&C w/ St Arm Push 4×6 | |
| Strength | |
| A1 1 Arm Row 4-6-8 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| B1 Ring Row 2 x ME w/ 3s Hold | |
| MetCon | |
| Wall Ball x 40/30/20/10 | |
| Du x 50 | |
| After Party | |
| Face Pulls x 50 | |
| Friday | 18/09/2015 |
| Strength | |
| Push Press | |
| 3,3,3,3,3 (Aim for 30% from Last week strict press) | |
| MetCon | |
| 4 Rounds | |
| T2B x 12 | |
| GTOH x 12 | |
| Lunges x 12 | |
| After Party | |
| Wall Walks 3 x 3 | |
| MU Practice | |
| Saturday | 19/09/2015 |
| Closed |