| Monday | 20/07/2015 |
| Gymnastics | |
| 4 Rounds Hollow Hold x 20/10 | |
| 4 Rounds Arch Hold x 20/10 | |
| Strength | |
| Weighted Chin up 5×3 (Add Weight) | |
| Weighted Dips 5×3 (Add Weight) | |
| MetCon | |
| Clean x 3 (85% 1RM) | |
| HSPU x 10-1 | |
| After Party | |
| DU x 100 | |
| Tuesday | 21/07/2015 |
| Strength | Squat |
| 5 x 4/8 @ 80% | |
| MetCon (8 Minute Window) | |
| 3 Rounds | |
| KBS x 15 (28/20) | |
| Wall Walk x 3 | |
| In Remaining Time AMRAP T2B | |
| After Party | |
| Ring H&C Practice | |
| Wednesday | 22/07/2015 |
| Gymnastics | |
| 3 Rounds | |
| False Grip Chin up x 5 (add weight if necessary) | |
| Ring Dip x 5 (Strict Hollow) | |
| Strength | |
| in 12 Mins find Max | |
| Push Press + Push Jerk | |
| MetCon | |
| In teams of 2 Complete AMRAP 25 mins of | |
| Tyre Slams x 20 | |
| Partner Dead Lift x 20 (Combined BW/2) | |
| Keg Carry x 200m | |
| After Party | |
| 3 Rounds | |
| Side Plank L&R x 45s | |
| Thursday | 23/07/2015 |
| Gymnastics | |
| 5 x 3 Muscle Up | |
| Strength | |
| EMOM x 10 | |
| 2 x TnG Power Snatch @70% | |
| MetCon | |
| AMRAP x 18 Min | |
| Pull up x 12 | |
| DU x 30 | |
| FR Lunges x 12 (50/30) | |
| After Party | |
| 3 Minutes HS Walk Practice | |
| Friday | 24/07/2015 |
| Gymnastics | |
| Hollow & Arch Rolls 5 x 2 E/D | |
| Strength | |
| In 12 Minutes build to a heavy single for | |
| Power Clean + Hang Clean | |
| MetCon | |
| 3 Rounds | |
| Thruster x 15 (45/30) | |
| Dead Lift x 12 | |
| Burpee Over Bar x 9 | |
| After Party | |
| Face Pulls x 50 | |
| Saturday | 25/07/2015 |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | RX/Open Gym/Make up class |