| Monday | 27/07/2015 |
| Gymnastics | |
| 5×3 MU | |
| MetCon | |
| Burpee x 70 | |
| Sit up x 60 | |
| KBS x 50 (28/20) | |
| Pull up x 40 | |
| HSPU x 30 | |
| After Party | |
| Pallof Press & Lift 2 x 6 E/S | |
| Tuesday | 28/07/15 |
| Gymnastics | |
| 8×1 Head Stand to Hand Stand | |
| or Head Stand Practice | |
| Strength | Pull |
| Weighted Chin up 5×4 (Same weight as last week) | |
| Weighted Dips 5 x4 (Same weight as last week) | |
| MetCon | 1/2 Hulk |
| AMRAP x 10 Min | |
| Dead Lift x 5 (52.2/30) | |
| HPC x 5 | |
| Front Squat x 5 | |
| Push Press x 5 | |
| Back Squat x 5 | |
| After Party | |
| DU x 100 | |
| Wednesday | 29/07/15 |
| Strength | |
| Squat 6 x 3/6 @85% | |
| MetCon | |
| In Teams of 2 AMRAP x 8 Mins | |
| 50m Shuttle run | |
| After Party | |
| 4 Mins MU Practice | |
| Thursday | 30/07/15 |
| Gymnastics | |
| 5 Rounds | |
| Kipping Pull up x 4 | |
| T2B x 3 | |
| Bar MU x 2 | |
| or | |
| Kipping Hip to Bar 5 x 3 | |
| Strength | |
| 2,2,2,2,2 | |
| Push Press | |
| MetCon | |
| 6 Rounds | |
| DB Snatch x 6 E/A (25/15) | |
| T2B x 6 | |
| Goblet Squat x 6 | |
| After Party | |
| Face Pulls x 50 | |
| Friday | 31/07/15 |
| Gymnastics | |
| Wall Walks 3×3 | |
| Strength | |
| In 12 Minutes find max 3RM Snatch | |
| MetCon | |
| Rope Climbs x 3,2,1 | |
| Med Ball Carry x 400m (9/6) | |
| After Party | |
| Hollow & Arch 4 x 30s, no rest | |
| Saturday | 01/08/15 |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | RX/Open Gym |