| Monday | 21/09/2015 |
| Gymnastics | |
| 6 Mins | |
| Head Stand | |
| or Head Stand to Handstand | |
| Strength | |
| Strict Press | |
| 2,2,2,2,2 | |
| MetCon | |
| 5 Rounds | |
| DU x 50 | |
| Burpee Over Ball x 8 | |
| Wall Ball x 20 (9/6) | |
| After Party | |
| Plank x 2 Mins | |
| Tuesday | 22/09/2015 |
| Strength | |
| RFESS | |
| 4 x 6-8 E/L | |
| MetCon | |
| 6 Rounds | |
| Dead Lift x 2 (90%) | |
| KBS x 30 (28/20) | |
| After Party | |
| 2 x ME Chin up | |
| Wednesday | 23/09/2015 |
| 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 | |
| AMRAP x 8 Min | |
| Thruster x 6 (45/35) | |
| Ring Dip x 9 | |
| Sit-up x 12 | |
| After Party | |
| Wall Walk 4 x 3 | |
| Thursday | 24/09/2015 |
| Strength | |
| 12 Mins work up to heavy | |
| Power Snatch + Hang Snatch | |
| MetCon | |
| Power Clean x 2/4/6/8/10 (70/45) | |
| Pull up x 20/16/12/8/4 | |
| After Party | |
| 5 Mins MU Practice | |
| or | |
| 5 Mins Handstand Walk Practice | |
| Friday | 25/09/2015 |
| MetCon | |
| Minutes 0-10 | |
| 30/20/10 | |
| KBS (28/20) | |
| Burpee Box Jump | |
| Minutes 10-20 | |
| Work up to Heavy C&J | |
| Minutes 20-30 | |
| Complete | |
| Pushups x 50 | |
| Pull up x 50 | |
| Minutes 30-40 | |
| AMRAP | |
| Front Squat x 10 (60/40) | |
| Sit up x 10 | |
| Saturday | |
| 15:00 – 18:00 | Sports Day |