| Monday | 16/11/2015 |
| Gymnastics | |
| MU | |
| AMRAP x 8 Min | |
| or 3 Banded MU EMOM | |
| Strength | |
| Back Squat | |
| 2 x 10 @ 70%, 1 x 10+ | |
| MetCon | |
| EMOM x 20 | |
| Odd 1-3 MU + 1-3 HSPU | |
| Even DU x 30 | |
| Tuesday | 17/11/2015 |
| Gymnastics | |
| 8 Min | |
| Partner Assisted HS Walk Practice | |
| Strength | |
| Push Press + Push Jerk + Split Jerk | |
| 3 + 3 + 1 | |
| MetCon | |
| 4 Rounds | |
| Power Clean x 3 (80% Clean) | |
| Front Squat x 6 | |
| OB Burpee x 9 | |
| After Party | |
| Bar Hang x ME | |
| Wednesday | 18/11/2015 |
| Strength | |
| Snatch + 2OHS + Snatch + Snatch Balance | |
| MetCon | |
| 21/15/9 | |
| C2B | |
| Burpee | |
| After Party | |
| 5 Rounds | |
| Hollow Hold x 20s | |
| Rest x 20s | |
| Thursday | 19/11/2015 |
| Skill | |
| 8 Minutes | |
| KB Snatch Practice | |
| Strength | |
| Dead Lift | |
| 3×8 | |
| MetCon | |
| AMRAP x 12 Min | |
| DB Snatch x 7 (E/S) (25/15) | |
| Goblet Squat x 14 | |
| DU x 21 | |
| After Party | |
| Chin up | |
| 2 x ME, Rest = 2 Min | |
| Friday | 20/11/2015 |
| Gymnastics | |
| 6 Rounds | |
| T2B x 3 + C2B x 2 + Bar MU x 1 | |
| or T2B Practice | |
| Strength | |
| Find 3RM Chin up | |
| or | |
| 6 x 3 Negative Chin up | |
| MetCon | |
| in 10 Minutes fir Max Power Clean | |
| then | |
| AMRAP x 10 Min | |
| Power Clean @ 70% | |
| After Party | |
| False Grip Chin/Ring Row | |
| 3 x 5 | |
| Saturday | 21/11/2015 |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Tekkers |
| 12:00 – 13:00 | Olympic Lifting Performance |