MFT 1213

https://www.youtube.com/watch?v=2c3EbovfZO4
Post Open Cycle 2 is here. We welcome back all the athletes who recently ended their season at
Regionals. We have some fun stuff in store for you this cycle. Give it everything you have and you will be
set up perfectly for the upcoming training season.
2017 Post Open Cycle 2 Test Week Day 1
1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells
2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 GHD Sit Ups
25 Bar Muscle Ups
3. Lift
Find “1RM” Box Squat
(Use spotters if possible)
We were lucky enough to have Mark Bell from Super Training give a few words on the box squat. Check it
out HERE https://vimeo.com/221169306
If you do not have a hip circle, you can buy one HERE or use a band to get a similar stimulus.
4. Gymnastics
For Time:
Row 30 Calories
30 Thrusters 95/65lbs
Rest :60
Row 25 Calories
25 Thrusters
Rest :60
Row 20 Calories
20 Thrusters
MFT 1214
Post Open Cycle 2 is here. We welcome back all the athletes who recently ended their season at
Regionals. We have some fun stuff in store for you this cycle. Give it everything you have and you will be
set up perfectly for the upcoming training season.
2017 Post Open Cycle 2 Test Week Day 2
1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
10 Strict Pull Ups
2. Conditioning
1k Sandbag Carry
80/50lbs
3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
4. Interval
AMRAP 5 Minutes
Max Calories on Bike
Rest 2:00
AMRAP 5 Minutes Max Ring Muscle Ups
MFT 1215
2017 Post Open Cycle 2 Test Week Day 3
1. Warm-up
2 Steady Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Push Ups
2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs
3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
Mark Bell is back with some more tips (See Video HERE)
https://vimeo.com/221176334
4. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk
MFT 1216
2017 Post Open Cycle 2 Test Week Day 4
1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski
2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60
MFT 1217
2017 Post Open Cycle 2 Test Week Day 5
1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row
2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups
3. Lift
Find 2RM Bench Press
4. Interval
5 Rounds:
15 Deadlift 225/155lbs
15 Toes to Bar
Rest :60
MFT 1218
https://youtu.be/nBc_2Jyp3tM
The Box Squats have a specific purpose in this cycle and we really want you getting the most out of it.
Drew and Gabe are here with a few key things to keep in mind as you are lifting.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 1 Day 1
1. Warm-up
Row 2k
2. Conditioning
4 Rounds:
8 Power Cleans 225/155lbs
24/20 Calorie Ski
3. Lift
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60
Drew and Gabe go over how to box squat properly, check it out here
4. Interval
12 Rounds
Run 100m
Walk back to starting line for rest
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 1 Day 3
MUSCLE UP VOLUME TEMPLATE
10 MIN EMOM
Every 2:00 Max Muscle-ups
or
5 max effort sets of either ring or bar muscle ups

Rest 2-3 minutes

MFT 1219
Meanwhile, somewhere in Chile…Kevin Vargas and his crew got after the 12x100m sprints from MFT
#1217. We know the training pieces are not always the most glamorous. Surrounding yourself with people
who will challenge you and pull you forward toward your goals is essential. Grab your crew and Lets Go!
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 1 Day 2
1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
2. Conditioning
EMOM for 15 Minutes
50 Double Unders
75′ Handstand Walk
2 Legless Rope Climbs
Rotate through movements on the minute.
3. Lift
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
4. Interval
21-18-15-12-9
Unbroken CTB
Jog 200m between sets
5. Accessory
Death by Farmers Carry
10m – 20m – 30m – 40m – etc.
OTM until failure
100/70lb DBs
MFT 1220
Seth and Caroline are here to give you some things to focus on during the Sumo Deadlifts this cycle.
Check it out!
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 1 Day 3
1. Warm-up
10 Minute Steady Bike
then
Floss Hip Flexors
2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs
3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce – Silent
4. Interval
4 Rounds:
10 Power Snatch 135/95lbs
Row 250/200m
Rest :90
5. Accessory
4 Rounds:
100m Waiters Walk
Rest as needed
Choose any DB or KB.
MFT 1221
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 1 Day 4
1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m
2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups
3. Lift
Power Snatch
7×3 Touch and Go
70%+
4. Interval
4 Rounds:
Row 750/600m
Rest 3:00
5. Accessory
5 Rounds:
50m D-Ball/Sandbag Carry
150/100lbs
Rest 2:00
MFT 1222
Russell Commune from CrossFit Toybox with some smooth Sumo Deadlifts from MFT #1220.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 1 Day 5
1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Squat Snatch 75/55lbs
2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs
3. Lift
Bench Press
5×5 @ 80%+ 2RM
4. Interval
AMRAP 12 Minutes
8 Dumbbell Snatch 80/55lbs
10 Toes to Bar
Rest :30
5. Accessory
Olympic Lifting Technique Plan
Week 1 Day 2
OLY TECHNIQUE TEMPLATE
MFT 1223
2017 Post Open Cycle 2 Week 2 Day 1
1. Warm-up
Ski 2k
2. Conditioning
Run 1 Mile
then
18-15-12
Front Squat 205/145lbs
Chest to Bar
3. Lift
Box Squat
6×2 @ 80%+
Mark Bell for SuperTraining has some tips for your Box Squat and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Drew and Gabe go over how to box squat properly, check it out HERE
4. Interval
5 Rounds:
Bike 30/18 Calories
Rest 2:00
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 2 Day 1
MUSCLE UP VOLUME TEMPLATE
MFT 1224
2017 Post Open Cycle 2 Week 2 Day 2
1. Warm-up
3 Rounds:
:30 HS Hold
Row 250m
10 Kipping Ring Dips
2. Conditioning
2 Rounds:
25/15 Calories on Bike
25 Toes to Bar
25 Clean and Jerk 115/85lbs
3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Minutes between sets
4. Interval
10 Rounds:
5 Strict HSPU
5 Kipping HSPU
Bike 10 Calories for rest.
5. Accessory
10 Rounds:
:10 on :50 off
L-Sit Hold Hanging from Pull Up Bar
MFT 1225
2017 Post Open Cycle 2 Week 2 Day 3
Miss the Post Open Cycle 2 Podcast? Check it out HERE
1. Warm-up
10 Minute Steady Run
then
Floss Shoulders
2. Conditioning
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP
3. Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent
Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE
4. Interval
3 Rounds for Time:
15-12-9
Push Press 155/105lbs
GHD Sit Ups
Rest 3:00
5. Accessory
Front Rack Walking Lunge
5×12 with 85/55lbs Dumbbells in each hand
Rest as needed
MFT 1226
It is Hero WOD Friday! As we head into the Independence Day weekend we have a whole crew of Games
athletes up at HQ throwing down in our beautiful country. We hope you get a chance to celebrate the
liberties provided by our servicemen and women. Enjoy this one in honor of your heroes!
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 2 Day 4
1. Warm-up
Move Steady Through
Row 500m
30 Goblet Squats
Row 500m
2. Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
3. Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.
4. Interval
5 Rounds:
Run 800m
Rest 3:00
5. Accessory
Accumulate 6 Minutes of D-Ball/Sandbag Holds
150/100lbs
MFT 1227
Alexis sticks the last lift of her clean and jerk ladder here at Misfit HQ as Seth looks on in approval. We
have seen these athletes lay it all on the line and we are super excited to see them compete in Madison.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 2 Day 5
1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
10 DB Squat Snatch 50/35lbs
2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
135/95lbs
100′ Farmers Carry
100/70lb DBs
(50′ out and back)
Snatch weight increases 20/10lbs per round.
3. Lift
Strict Press
10×1
As Heavy As Possible.
4. Interval
AMRAP 10 Minutes
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Rest :20
5. Accessory
Olympic Lifting Technique Plan
Week 2 Day 1
OLY TECHNIQUE TEMPLATE
MFT 1228
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 3 Day 1
1. Warm-up
Bike 100 Calories
2. Conditioning
Run 800m
then
21-15-9
Dumbbell Thruster 50/35lbs
Calories on Bike
then
Run 800m
3. Lift
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
Mark Bell from SuperTraining has some tips for your Box Squat and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Drew and Gabe go over how to box squat properly, check it out HERE
4. Interval
10 Rounds:
Row 250m
Rest :60
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 3 Day 1
MUSCLE UP VOLUME TEMPLATE
MFT 1229
All of us at Misfit HQ wish you a safe and happy 4th of July filled with friends, fun, and fitness.
2017 Post Open Cycle 2 Week 3 Day 2
1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders
3. Lift
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips
Rest 2:00
5. Accessory
Tabata Nose and Toes Holds
10 Rounds:
:20 on, :10 off
MFT 1230
We love to see athletes bring their iron will and determination to our training program. It would be nothing
without that. Jackie Perez gave a little insight into her daily dose of KTB!!
“I see you trying to break me. you are really testing my bitchassness these days. I’m not gonna lie I
thought about quitting on the 5 800m runs the other day and no joke on the 10 250 rows I almost said
fuck this. No one would know anyway…. but I didn’t, cause I ain’t no bitch. a little piece of me dies on
those but a stronger version of me is built from it.” -Jackie Perez
2017 Post Open Cycle 2 Week 3 Day 3
Miss the Post Open Cycle 2 Podcast? Check it out HERE
1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves
2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs
3. Lift
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE
4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Dumbbell Clean and Jerk 50/35lbs
6 Bar Muscle Ups
Rest :60
5. Accessory
4 Rounds:
Max Rep Overhead Squats
w/ 80/55lb Dumbbell
2 attempts per side
Rest as needed
MFT 1231
The Games are approaching fast and the athletes are hard at work preparing for the big show. Tomorrow
you will have your chance to show support to any and all of your favorite Misfit Games athletes. You can
pick yours up at sharpentheaxeco.com
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 3 Day 4
1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees
2. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups
3. Lift
Power Snatch
7×2 Touch and Go
80%+
4. Interval
5 Rounds:
Bike 2/1.5k
Rest 2:00
5. Accessory
4 Rounds:
20 Burpees to 6″ Target
25m D-Ball/Sandbag Carry
150/100lbs
Rest 2:00
MFT 1232
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 3 Day 5
1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ pause in bottom
15 Push Ups
2. Conditioning
AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters 135/95lbs
3. Lift
Bench Press
5×4 @ 85%+ 2RM
4. Interval
4 Rounds:
3 Rope Climbs 15′
75 Double Unders
Rest :60
5. Accessory
Olympic Lifting Technique Plan
Week 3 Day 1
OLY TECHNIQUE TEMPLATE
MFT 1233
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 4 Day 1
1. Warm-up
Row 2k
2. Conditioning
10 Rounds:
10 Overhead Walking Lunge Steps 135/95lbs
10 Bar Facing Burpees
3. Lift
Box Squat
6×3 @ 80%+
Mark Bell from SuperTraining has some tips for your Box Squat and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Drew and Gabe go over how to box squat properly, check it out HERE
4. Interval
8 Rounds:
Run 200m
Rest :60
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 4 Day 1
MUSCLE UP VOLUME TEMPLATE
MFT 1234
Remote Coaching client Weston Neiman showing the magic of the Weakness Warm Up. Not too shabby
with a 10 second PR on his 2k row.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 4 Day 2
1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
2. Conditioning
For Time:
50 Wallballs 30/20lbs
50/35 Calories Row
50 Power Snatch 75/55lbs
3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets.
(Heavier than last time)
4. Interval
3 Rounds:
12 Dumbbell Push Jerk 50/35lbs
2 Pegboard Climbs
12 Dumbbell Push Jerk
Rest 2:00
5. Accessory
Axle Bar Deadlift
4×12 AHAP
Double Overhand Grip.
MFT 1235
We are so pumped for you all to go at “Pennies 2.0”. They set the bar high at Misfit Games Prep Camp.
Can you hang? Check out the Round Table Discussion HERE
2017 Post Open Cycle 2 Week 4 Day 3
Miss the Post Open Cycle 2 Podcast? Check it out HERE
1. Warm-up
10 Minute Steady Bike
Then
Floss Hip Flexors
2. Conditioning
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Check out the Round Table Discussion HERE
3. Lift
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE
4. Interval
AMRAP 12 Minutes
50 Double Unders
15 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60
5. Accessory
8 Rounds:
:30 on :30 off
Max Distance Waiter’s Walk
Switch hands each interval
You choose DB/KB weight.
MFT 1236
We hope you enjoyed “Pennies 2.0”. Whether it humbled you or you crushed it the workout is a great
indicator of the progress of the sport and the incredible level of today’s athletes. As you all keep getting
better, the tests have to get harder.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 4 Day 4
1. Warm-up
Move Steady Through
Row 500m
30 Snatch Balance 75/55lbs
Row 500m
2. Conditioning
“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″
3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets.
4. Interval
4 Rounds:
Row 1k
Rest 3:00
5. Accessory
4 Rounds:
200m D-Ball/Sandbag Carry
80/50lbs
Rest as needed.
MFT 1237
Misfit staff Southern Belle Dex Hopkins is out to show he is more than just dance moves as preps for The
Games. Here he is with a Power Clean + 3 Split Jerks at 300#. We are looking forward to the show
CrossFit Maximus is going to put on in Madison.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 4 Day 5
1. Warm-up
4 Rounds:
10 Calories on Bike
5 Strict Pull Ups
2. Conditioning
AMRAP 20 Minutes:
Run 200m
1 Legless Rope Climb
3. Lift
Strict Press
10×2
As Heavy As Possible
4. Interval
3 Rounds:
AMRAP 3 Minutes
7 Chest to Bar
50′ Walking Lunge
(25′ out 25′ back)
Rest :60
5. Accessory
Olympic Lifting Technique Plan
Week 4 Day 1
OLY TECHNIQUE TEMPLATE
MFT 1238
Check out Rachael Stull getting after the snatches from last week with a Snatch + 2 Hang Snatches at
165 pounds. Great work Rachael!
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 5 Day 1
1. Warm-up
Ski 2k
2. Conditioning
AMRAP 12 Minutes
7 Push Press 165/115lbs
14 Box Jump Overs 24/20″
21/15 Calorie Ski
3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
Mark Bell from SuperTraining has some tips for your Box Squat and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Drew and Gabe go over how to box squat properly, check it out HERE
4. Interval
3 Rounds:
Run 1 Mile
Rest 4:00
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 5 Day 1
MUSCLE UP VOLUME TEMPLATE
MFT 1239
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 5 Day 2
1. Warm-up
3 Rounds:
:30 Goblet Squat Hold
Row 250m
10 Kipping Ring Dips
2. Conditioning
For Time:
Row 40/32 Calories
20 Back Squats 205/135lbs
Row 30/24 Calories
15 Back Squats
Row 20/16 Calories
10 Back Squats
3. Lift
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM
4. Interval
4 Rounds:
30/20 Calories on Bike
10 Squat Snatch 135/95lbs
Rest 2:00
5. Accessory
7 Rounds:
:20 on :40 off
Dead Hang from Pull Up Bar
MFT 1240
https://www.youtube.com/watch?time_continue=1&v=ZegJE9e6fh4
Today’s Met-Con is a great opportunity to practice cycling the barbell quickly. Matt and Austin have a few
tips on how to do so. Good luck!
2017 Post Open Cycle 2 Week 5 Day 3
Miss the Post Open Cycle 2 Podcast? Check it out HERE
1. Warm-up
10 Minute Steady Run
Then
Floss Shoulders
2. Conditioning
For Time:
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups
3. Lift
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent
Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE
4. Interval
3 Rounds
20 Alternating Pistols
20 Thrusters 95/65lbs
Run 800m
Rest 3:00
5. Accessory
6 Rounds:
50′ Single Arm Overhead Walking Lunge Steps
Rest as needed
You choose DB Weight.
MFT 1241
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 5 Day 4
1. Warm-up
Move Steady Through
Row 500m
30 Heavy Kettlebell Swings
Row 500m
2. Conditioning
“Small”
3 Rounds:
1000m Row
50 Burpees
50 Box Jumps 24/20″
800m Run
3. Lift
Power Snatch
7×1 90%+
4. Interval
8 Rounds:
Bike 15/9 Calories
Rest :60
5. Accessory
4 Rounds:
Ski 300m
Max Effort D-Ball/Sangbag Hold
150/100lbs
Rest 2:00
MFT 1242
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 5 Day 5
1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
10 Dumbbell Squat Snatch 50/35lbs
2. Conditioning
For Time:
Ski 2k
Then
15 Rounds of Cindy
3. Lift
Bench Press
5×3 @ 90%+ 2RM
4. Interval
3 Rounds:
AMRAP 3 Minutes
Climb the Ladder
3 Dumbbell Snatch 50/35lbs
6 Handstand Push-Ups
6 Dumbbell Snatch
6 Handstand Push-Ups
9 Dumbbell Snatch
6 Handstand Push-Ups
12 Dumbbell Snatch
Etc.
Rest 2:00
Start over each AMRAP
5. Accessory
Olympic Lifting Technique Plan
Week 4 Day 3
OLY TECHNIQUE TEMPLATE
MFT 1243
We have a nice bunch of Masters and Teens getting ready to compete at The Games alongside our
Teams and Individuals. Here is Marya Drabicki pulling a new deadlift PR for 2 reps at 310 pounds. Not
bad for a 15-year-old. We are beyond excited to see all of our Misfits in Madison.
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 6 Day 1
1. Warm-up
Bike 100 Calories
2. Conditioning
For Time:
25 Overhead Squats 155/105lbs
100 Double Unders
20 Overhead Squats
75 Double Unders
15 Overhead Squats
50 Double Unders
10 Overhead Squats
25 Double Unders
5 Overhead Squats
3. Lift
Box Squat
6×4 @ 80%+
Mark Bell from SuperTraining has some tips for your Box Squat and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Drew and Gabe go over how to box squat properly, check it out HERE
4. Interval
6 Rounds:
Row 500m
Rest 2:00
5. Accessory
Ring and Bar Muscle Up Volume Template
Week 5 Day 3
MUSCLE UP VOLUME TEMPLATE.
MFT 1244
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 6 Day 2
1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Drew and Sherb offer some tips on Bar Muscle Ups HERE
3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)
4. Interval
3 Rounds:
10 Front Squats 205/135lbs
15 GHD Sit Ups
20 Ring Dips
15 GHD Sit Ups
10 Front Squats
Rest 2:00
5. Accessory
Accumulate 6 Minutes of Plank Holds.
MFT 1245
In the final week of Post Open Cycle 2 a ton of you got to see the benefit from the Muscle Up Weakness
Templates. Whether you did the strength or the volume template we saw PRs from sets of 3 Muscle Ups
to sets of 25+. Here is remote coaching client Diana Hartman with a nice little PR of unbroken Muscle
Ups.
2017 Post Open Cycle 2 Week 6 Day 3
Miss the Post Open Cycle 2 Podcast? Check it out HERE
1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves
2. Conditioning
“Eva”
5 Rounds:
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups
3. Lift
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.
If you need to pick up the accessories he mentions for the warm-up check HERE
Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE
4. Interval
5 Rounds:
5 Power Cleans 185/125lbs
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00
5. Accessory
Dumbbell Overhead Squat
6×10 AHAP
Rest as needed
MFT 1246
Check out the Round Table Discussion for “Tully” HERE
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 6 Day 4
1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees
2. Conditioning
“Tully”
4 Rounds
200m SWIM
23 Dumbbell Squat Cleans 40/25lbs
3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.
4. Interval
3 Rounds:
Bike 4/3k
Rest 3:00
5. Accessory
5 Rounds:
100m D-Ball/Sandbag Sprint
80/50lbs
Rest 3:00
MFT 1247
Miss the Post Open Cycle 2 Podcast? Check it out HERE
2017 Post Open Cycle 2 Week 6 Day 5
1. Warm-up
3 Steady Rounds:
15 KB Swings 53/35lbs
15 Push Ups
2. Conditioning
3 Rounds:
40/25 Calories on Bike
80′ Handstand Walk
(40′ out 40′ back)
20 Deadlifts 195/135lbs
3. Lift
Strict Press
10×3
As Heavy As Possible
4. Interval
AMRAP 12 Minutes:
Climb the Ladder
1 Power Snatch 165/115lbs
1 Rope Climb
10/8 Calories on Bike
2 Power Snatch
2 Rope Climbs
10/8 Calories on Bike
Etc..
Use the Bike as a recovery pace.
5. Accessory
Olympic Lifting Technique Plan
Week 5 Day 2
OLY TECHNIQUE TEMPLATE
Note about the template: The reps are from the floor, not from the knee cap.
MFT 1248
The hay is in the barn and the athletes are making their way to Madison. We flash back to Regionals Prep
to watch Sam and Chyna retest an old Games workout. Each workout you do, whether training or
competition, has a significant meaning. As we head into Retest Week it is important that you remember
the meaning and bring another level of intensity to each piece. Celebrate the hard work you have done all
cycle by crushing your old scores. Go get it!
2017 Post Open Cycle 2 Retest Week Day 1
Refer Back to MFT #1213
1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells
2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 GHD Sit Ups
25 Bar Muscle Ups
3. Lift
Find “1RM” Box Squat
(Use spotters if possible)
We were lucky enough to have Mark Bell from Super Training give a few words on the box squat. Check it
out HERE
If you do not have a hip circle, you can buy one HERE or use a band to get a similar stimulus.
4. Gymnastics
For Time:
Row 30 Calories
30 Thrusters 95/65lbs
Rest :60
Row 25 Calories
25 Thrusters
Rest :60
Row 20 Calories
20 Thrusters
MFT 1249
2017 Post Open Cycle 2 Retest Week Day 2
Refer Back to MFT #1214
1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
10 Strict Pull Ups
2. Conditioning
1k Sandbag Carry
80/50lbs
3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
4. Interval
AMRAP 5 Minutes
Max Calories on Bike
Rest 2:00
AMRAP 5 Minutes Max Ring Muscle Ups
MFT 1250
2017 Post Open Cycle 2 Retest Week Day 3
Refer Back to MFT #1215
1. Warm-up
2 Steady Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Push Ups
2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs
3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
Mark Bell is back with some more tips (See Video HERE)
4. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk
MFT 1251
2017 Post Open Cycle 2 Retest Week Day 4
Refer back to MFT #1216
1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski
2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60
MFT 1252
2017 Post Open Cycle 2 Retest Week Day 5
Refer to MFT #1217
1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row
2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups
3. Lift
Find 2RM Bench Press
4. Interval
5 Rounds:
15 Deadlift 225/155lbs
15 Toes to Bar
Rest :60
MFT 1253
CYCLE 1 START