120 min
WU for 10 min
Skill: MU practice for 30 min
RMU 5 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
55 60 60 62.5 (65)

2.Strength

A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
A. Back squat, rest 2 – 4 minutes before A2
1 x 7 @ 75-80% / 67.5
1 x 5 @ 80-85% / 72.5
1 x 3 @ 82.5-87.5% / 77.5

A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
33 33 34 34

A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

120 min
WU for 10 min

1.Skill
Bar MU follow along session #1
Bar muscle up practice
5 x 1

2.Conditioning - rowing

A1. Individual specific mobility work

A2. 4 rounds: 1min on / 1min off
First 2 rounds – low rate (<24spm), gradually increase power
Second 2 rounds – medium rate (24-28spm)

B. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min piece at

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest
Avg. cal/hour: 828
Avg. 500m: 2.11.5
Avg. HR: 147, 152, 150, 156, 163

3.Cool down
5 min AB
Thoracic flow

Amrap 6
15 Russian KB swing 2x24/2x16kg
10 TTB
18/15 cal row
Rest 1 min
In 5 minutes find your squat clean 1 rm

You have to get 144/135 reps or more on Amrap that you can move 1Rm

Teams of 3
75 kbs 32/24
50 Thrusters 45/35
25 Front squats 60/40
one works, two in squat hold
3 burpees in transition
-2min rest-
1800/1500m Row
Deadlift hold 100/65
two works, one rests
-2min rest-
3 Rounds
50 Double unders
40 Split jumps
30 Wall balls
20 Pull ups
Change person after each movement
one works, two planks

ADVENTURE PREP

Leopard crawl
Bear crawl
Lateral leopard crawl
Bunny Hop
Duck walks
Crab walk
Hermit Crab Plank walks
Cheetah Sprints (CURVE : 0.02 X 5 through for everyone!)

THE ADVENTURE
STATION 1 : Sam & Frodo Forever (Towel Pulling with 2 ropes)
STATION 2 : Mordor Lava Escape (Orange Hurtles (4 X 2 laps )
STATION 3 : Gollums Pond (Leopard crawl to Curve)
STATION 4 : Injured Orqs (** Curve tags Row)
STATION 5 : Warriors of Minas Tirith (Row tags Ski
STATION 6 : Man's Will ** Ski tags Plank
STATION 7 : The Magic of Gandalf ** Plank

** not what you expect ... ;)

Dominoes 2 X's through (partners switch for Rope Pulls)

2 ppl at each station
Starting positions :
Towels & Ropes : loaded & 1 partnership waiting
Orange Hurtles : Loaded
Leopard crawl : (GHOST)
Curve loaded :
Row loaded :
Ski loaded :

ROUND 1 : Dominos
ROUND 2 : 20s at each station X 4 through : 8s Transition
ROUND 3 : 35s at each station X 2 through : 10s Transition

5 x 500m Run
Rest 1 min between each

10 x 250m Run
Rest 30sec between each

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

In 10min
Max Assult bike cal.

120min concept bike

25/20/15/10/5 of goblet squats (16/12), hrpu, burpees, dumbbell snatches, rope singles x 2.
Lung burster with Mrs N, 18:54/20:53.