| Monday | 30/11/2015 |
| Gymnastics | |
| Hollow Holds | |
| 10 x 10s, Rest = 5s | |
| Strength | |
| Work up to a heavy | |
| Power Clean+Hang Clean+Jerk Dip | |
| MetCon | |
| 2 Rounds | |
| KBS x 50 (28/20) | |
| Pull up x 30 | |
| After Party | |
| Bar Hang 2 x ME Rest = 2 Min | |
| Tuesday | 01/12/2015 |
| Skill | |
| KB Snatch | |
| Strength | |
| Back Squat | |
| 4×8 @75 % | |
| MetCon | |
| 50/40/30/20/10 | |
| Sit up | |
| DU | |
| After Party | |
| Face Pulls x 50 | |
| Wednesday | 02/12/2015 |
| Gymnastics | |
| 8 Mins | |
| Rope Climb Practice | |
| Strength | |
| Find 5 RM Chin up | |
| or | |
| 6 x 3 Negative Chin up | |
| MetCon | |
| AMRAP x 15 Min | |
| Thruster x 8 (45/30) | |
| T2B x 8 | |
| Tuck Jump x 8 | |
| After Party | |
| DU x 150 | |
| or 3 Mins | |
| Thursday | 03/12/2015 |
| Gymnastics x | |
| Skin the cat | |
| or Bar Pull overs | |
| Strength | |
| Every 90s x 10 | |
| 3 Position Snatch (High Hang, Low Hang, Floor) | |
| Add Weight every 2 Successful | |
| MetCon | |
| In Teams of 2 | |
| 6 Rounds for total reps | |
| ME Wall Ball (9/6) x 60s | |
| ME Pull Up x 60s | |
| After Party | |
| KB Snatch x 20 E/S | |
| Friday | 04/12/2015 |
| Gymnastics | |
| EMOM x 8 | |
| Banded MU x 1-3 | |
| OR ME MU | |
| Strength | |
| Find 5RM Push Press | |
| MetCon | |
| AMRAP x 10 Min | |
| Power Snatch x 5 (60/35) | |
| DU x 30 | |
| After Party | |
| ME Plank | |
| Saturday | 05/12/2015 |
| Worx Throwdown | 11:00 |