| Monday | 31/08/2015 |
| Gymnastics | |
| ME Strict Hollow Ring Dip in 4 Min | |
| Or 5 Attempts at ME Hold (Strict Hollow) | |
| Strength | |
| Work up to tough | |
| Push Jerk x 2 | |
| + | |
| Split Jerk x 1 | |
| MetCon | |
| 5 Rounds | |
| Burpee x 12 | |
| Power Clean x 12 (70/42.5) | |
| Alt Lunges x 12 | |
| Rest x 60s | |
| After Party | |
| 1 Leg Bridge 3 x 8-12 | |
| Tuesday | 01/09/2015 |
| Gymnastics | |
| Hollow Holds 6 x 20s, rest x 5s | |
| Arch Holds 6 x 20s, rest x 5s | |
| Strength | |
| 3 Position Snatch x 9 (Increase weight) | |
| High Hang, Above Knee, Floor | |
| MetCon | |
| In Teams of 2/3 AMRAP x 20 Min | |
| Rope Climb x 3 | |
| Box Jump x 30 (24/20) | |
| KBS x 75 (28/20) | |
| After Party | |
| 3 x ME Chin up | |
| Wednesday | 02/09/2015 |
| Gymnastics | |
| Wall Walks x 3 Min | |
| Strength | |
| A1 1 Arm Row 4 x 8-12 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| MetCon | |
| OHP x 10 (80% OHP Max) | |
| MU x 10 | |
| Push Press x 20 | |
| Pull up x 20 | |
| Jerk x 30 | |
| Ring Row x 30 | |
| After Party | |
| DU x 100 | |
| Thursday | 03/09/2015 |
| Gymnastics | |
| Skin the Cat Practice x 6 Mins | |
| MetCon | |
| Row x 1km (at 2km Pace) | |
| DU x 100 | |
| Run x 1 Mile | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Friday | 04/09/2015 |
| Strength | |
| Front Squat | |
| Work up to 1RM | |
| MetCon | |
| Max Effort Front Squat @ 90% | |
| After Party | |
| MU Practice | |
| Saturday | 05/09/2015 |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | Open Gym |
| Monthly Challenge | Max Bodyweight Dead Lift in 3 Mins |