| Monday | 17/08/2015 |
| Gymnastics | |
| Hollow Holds 6 x 20s, rest x 5s | |
| Arch Holds 6 x 20s, rest x 5s | |
| Strength | |
| In 12 minutes work up to Heavy | |
| Snatch Balance + OHS | |
| MetCon | |
| AMRAP x 20Min | |
| GTOH x 20 (50/30) | |
| Front Rack Lunges x 10 E/L | |
| After Party | |
| Face Pulls x 50 | |
| Tuesday | 18/08/2015 |
| Gymnastics | |
| Wall Walks 3 x 4 | |
| Strength | |
| 1,1,1,1,1 | |
| Push Press | |
| MetCon | |
| Nasty Girls | |
| 3 Rounds | |
| Air Squat x 50 | |
| MU x 7 | |
| HPC x 10 (60/40) | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Wednesday | 19/08/2015 |
| Gymnastics | |
| 8 Mins | |
| Skin the cat practice | |
| MetCon | |
| Every 3 Minutes x 5 | |
| Power Snatch x 10 (55/35) | |
| Run x 200m | |
| Then | |
| Every 3 Minutes x 5 | |
| DU x 50 | |
| Sit up x 10 | |
| Dead Lift x 10 | |
| After Party | |
| ME Plank | |
| Thursday | 20/08/2015 |
| Strength | |
| Squat | |
| 6 x 2/4 @ 100% | |
| MetCon | |
| AMRAP x 8 Min | |
| Wall Ball x 15 (9/6) | |
| Burpee x 10 | |
| After Party | |
| Couch Stretch 2 min E/L | |
| Friday | 21/08/2015 |
| Gymnastics | |
| MU 5×3 | |
| or ME Strict MU in 8 Min | |
| Strength | |
| A1 1 Arm Row 4 x 8-12 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| MetCon | |
| 3 Rounds | |
| KBS x 50 | |
| Run x 1000m, 400m, 200m | |
| After Party | |
| 2 x ME Chin up | |
| or 2 x ME False Grip Ring Row | |
| Saturday | |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | RX/Open Gym |