​MONDAY
Set 1
EMOM For 8mins
- 6ea x DB Reverse Lunge
- 12ea x Mini Band Fire Hydrant

Set 2
3 Rounds of
25/20cals Cardio
20 x Plate Ground To OH
15 x Plate Squat

TUESDAY
FGB
1min Running Clock for reps x 3 Rounds
-Cardio
-KB Swings
-Box Jump/Step up
-Ring Row
-Cardio
-Rest

WEDNESDAY
Set 1
EMOM For 8mins
- 10 x Seated DB OH Press
- 12 x Batwings

Set 2
AMRAP
10min AMRAP
10 x Thrusters
10 x Burpees
250m Run/Row

THURSDAY
DUBATA 40:20 x 4 Rounds
-Sled Push/Versa Climber
-Battle Rope/Ski Erg
-Air Bike
-Row Erg
-Rest

Friday
Set 1
EMOM For 8mins
- 30-40 sec Chinese Plank
- 8ea x DB Step Up

Set 2
EMOM For 9mins
- 15 x MB Slam
- 15 x Sit Ups
- 10m Bear Crawl

Saturday
20min AMRAP
Run 100m
10 x Push Press
10 x KB Swings
10 x Box Jumps


Finisher Coaches Choice

Monday
Set 1:
EMOM For 8min
a) 6ea Step Down (Slow Down off Box)
b) 10ea Alt Chair Hold

Set 2:
40:20 x 3 Rounds
- Sled Push
- Plate Ground to Overhead
- Ring Rows
- Sit Ups

Tuesday
Set 1:
FGB
On a running clock complete AMRAP in 60secs on each exercise. x 3 Rounds
- Row/Airbike (cals)
- KB High Pull
- Box Jump/Step Up
- Push Press
- Burpee

Wednesday
Set 1:
EMOM for 8min
- 8 x Seated DB Press
- 6 x Pull Ups/12 x Lat Pull Down

Set 2:
3 Rounds Of
Run 400m
20 KB Swings
10 Supine Body Row

Thursday
EMOM For 30mins
- 40 sec Double Unders
- 10 x OH Squats
- 40 sec Double unders
- 12 x Bent Over Row
- 20 x Sit Ups

Friday
Set 1:
EMOM For 8mins
a) 6 x RDL 
b) 8 x Goblet Squat

Set 2:
10min AMRAP
12 x MB Slams
40m Farmers Walk
250m Run

Saturday
Predator Training
30 sec Max Efforts with 60secs rest

To get the most of this you need to go HAM on the 30 sec efforts, no costing. If you blow out in 15 secs that cool but you should be needing the rest right from set 1.

Station 1: MB Slams (does not need to be heavy, Move fast)
Station 2: Air Bike/Row
Station 3: Lateral MB Ball Toe Taps
Station 4: Burpees

4 sets of each (24mins)

MONDAY
Set 1
EMOM For 8mins
-10 x Goblet Squats
-10ea x Alt Hamstring Chair Holds


Set 2
21-15-9
Cals on Cardio
KB Swings
Push Press


TUESDAY
25min AMRAP
Buy in of
2000m Row/5000m Bike
then in remain time complete AMRAP of
5 x Burpees
10 x Thrusters
15 x Plate Ground to OH
20 x Sit Ups


WEDNESDAY
Set 1
EMOM For 8mins
-12 x Glute Bridge DB Floor Press
-10 x Supine Row


Set 2
Tabata 20:10x8 (rest 60sec between exercises)
-Squat Jumps
-MB Slam
-Cardio


THURSDAY
EMOM for 30mins
-40sec Cardio
-8ea x Rev Lunge
-6-10 x Push Ups
-5ea x Reach Through Turns
-15ea x Lat line Hop


Friday
Set 1
-6ea x Split Stance Glut Bridge
-30-40sec Spanish Squat


Set 2
FGB (60sec Stations x 3 Rounds)
-Inch Worm Push Ups
-Alt Lateral Lunge
-Alt Tall Kneeling To Standing
-Bent Over MB Chet Pass (into floor)
-Cardio
-Rest

Saturday
AMRAP (with a Partner) in 24 minutes

• 7 Burpees
• 6/4 calorie Assault Airbike
• 3 Right-Arm Dumbbell Hang Clean-and-Press
• 3 Left-Arm Dumbbell Hang Clean-and-press
• 20m walking Lunge
• Partners switch after each full round.
• **every 5mins Run 250m as a pair**

On a 24 minute clock, with a partner, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round after a high five, then Partner 2 completes a full round, then switch again. Continue in this way for the full 24 minutes.