| Monday | 28/09/2015 |
| Gymnastics | |
| 6 Rounds | |
| Bar MU + C2B x 2 + T2B x 3 | |
| or | |
| H&C w/ st arm push x 6 | |
| MetCon | |
| EMOM x 16 | |
| Wall Ball x 6-10 | |
| 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 | |
| After Party | |
| DU x 150 or 3 Min | |
| Tuesday | 29/09/2015 |
| Gymnastics | |
| H&A 4 x 20s Each. No Rest | |
| Strength | |
| 12 Minutes | |
| Work up to heavy Power Snatch | |
| MetCon | |
| In Teams of 2 Complete AMRAP x 20 min | |
| Rope Climb x 2 | |
| Sandbag Clean & Squat x 12 (20/15) | |
| After Party | |
| Bar Hang. Accumulate 3 Mins | |
| Wednesday | 30/09/2015 |
| Strength | |
| Push Press | |
| 2,2,2,2,2 | |
| MetCon | |
| PC Fight Gone Bad | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Thursday | 01/10/2015 |
| Gymnastics | |
| MU 6 x 3 | |
| or | |
| 10 Mins MU Practice | |
| Strength | |
| A1 1 Arm Carry 4 x 20m Each Arm | |
| A2 Chin up 4 x 4-6 | |
| MetCon | |
| Power Snatch x 20 (45/27.5) | |
| T2B x 5 | |
| STOH x 20 | |
| T2B x 5 | |
| Front Squat x 20 | |
| T2B x 5 | |
| Thruster x 20 | |
| T2B x 5 | |
| After Party | |
| L-sits practice | |
| Friday | 02/10/2015 |
| Gymnastics | |
| Rope Climb x 2 | |
| HS Walk x 3 | |
| Strength | |
| in 15 Mins Work up to Heavy | |
| Power Clean + Hang Clean + Push Jerk + Split Jerk | |
| MetCon | |
| 21/15/9 | |
| Dead Lift (60 – 70%) | |
| Box Jump (24/20) | |
| After Party | |
| Wall Walk 4 x 3 | |
| Saturday | 03/10/2015 |
| 11:00 – 11:30 | Mobility |
| 11:30 – 12:00 | Olympic Lifting Technique |
| 12:00 – 13:00 | Olympic Lifting Performance |
| 13:00 – 13:30 | Open Gym# |