START

Mft 1298
https://www.youtube.com/watch?v=Yx0WXQsRAnc
Cycle 2 is here! Do your best to attack each of these test week pieces with honest effort to establish an
accurate baseline for the next 6 weeks of training. Make sure you check out the podcast to get an idea of
where we are heading this cycle. Giddyup!!
2018 Cycle 2 –Test Week Day 1
1. Warm-up
3 Steady Rounds:
:30 Dead Hang from pull up bar
15 Dumbbell Front Squats 50/35s
Row 500m
2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between
but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your
heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
3. Met-Con
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
4. Bitch Work
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)
5. Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.
Mft 1299
Cycle 2 is here! We saw some awesome lifting from you all on Day 1 of test week. Keep
crushing it. If you are just jumping on board, make sure you check out the podcast to get an
idea of where we are heading this cycle. Giddyup!!
2018 Cycle 2 –Test Week Day 2
1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Hip Extensions
2. Strength
Find a 3RM Back Squat
3. Met-Con
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 150/100lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
4. Bitch Work
For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups
mft 1300
Sled work is back!!! We know that there is quite a bit of variation in the sleds and surfaces
people have. Take a look at the explanation video for the Sled Test to see what we are looking
for.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 –Test Week Day 3
1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95lbs
2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
4. Accessory
For Time:
100′ Sled Push
Heavy AF
Make sure weight and conditions can be replicated for re-test week.
Mft 1301

2018 Cycle 2 –Test Week Day 4

1. Warm-up
3 Steady Rounds:
12 Kettlebell Taters 70/53lbs
Run 100m
:30 Goblet Squat Hold
Run 100m
2. Strength
Find a 1RM Front Squat
3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
4. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.
Mft 1302

Miss the Cycle 2 Podcast? Check it out HERE

2018 Cycle 2 –Test Week Day 5
1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
2. Strength
Power Olympic Lifting Total
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
4. Bitch Work
60 Minute Run
Run out 30 minutes, Run back 30 minutes
Two part test:
Total distance covered
and
How close you get to the start point at the end.
5. Accessory
Misfit Athletics Handstand Walk Test
Complete 2 Laps of the handstand walk course:
25′ Handstand Walk Forward
15′ Handstand Walk Sideways (leading with right side)
25′ Handstand Walk Backwards
15′ Handstand Walk Sideways (leading with left side)
Keep track of total time, and the number of times you come down.
Mft 1303

2018 Cycle 2 – Week 1 Day 1

1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(switch arms each round)
20 Calorie Bike
2. OLY
Snatch
6×3 @ 70-75%
3. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike
(Take bar from the rack.)
4. Bitch Work
10 Rounds:
Every 2:00
Row 150m
Rest remainder.
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM
6. Accessory
Strict Chest To Bar Pull Ups
20×3
Rest as needed.
Mft 1304

2018 Cycle 2 – Week 1 Day 2

1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions
2. Strength
12 Rounds:
50′ Unbroken Yoke Walk
Approx. 400/300lbs
Rest as little as needed
3. Met-Con
AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs
4. Bitch Work
4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups
Rest 2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
5 Rounds:
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90
6. Accessory
Wall Sit
10 Rounds
:40 on :20 off
Back flat against the wall, both angle at the knee and hip should be 90 degrees.
Mft 1305
https://www.youtube.com/watch?v=GjwDuokr2Ts
We have been doing most of our lifting from the hang lately so we thought you all could use
some reminders of what to focus on during your clean pull from the ground.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 1 Day 3
1. Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb
2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%
3. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%
4. Interval
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Bitch Work
4 Rounds:
Ski 750m
Rest 2:00
6. Accessory
Sled Push
Heavy AF
100′ x 4
Rest as needed.
Check out the sled video HERE
mft 1306
2018 Cycle 2 – Week 1 Day 4
1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Oly
Push Press
4×4 @ 80%
3. Met-Con
AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar
4. Interval
2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.
6. Bitch Work
5 Rounds
Row 600/500m
10/8 Muscle Ups
Rest 2:00
mft 1307

2018 Cycle 2 – Week 1 Day 5

1. Warm-up
2 Steady Rounds:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
30 Calorie Row
2. Strength
Back Squat
Speed Work
8×3 @ 60%
3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
4. Bitch Work
30 Minute Run
Run 15 Minutes out and back.
Try to log distance and pace.
5. Accessory
With a partner (or rest at least 1:1)
Accumulate Max Peg Board Climbs in 15 Minutes.
Mft 1308
2018 Cycle 2 – Week 2 Day 1
1. Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlebell Front Squats
2. OLY
Clean and Jerk
6×3 @ 70-75%
3. Met-Con
For Time:
9 Calorie Ski
9 Thrusters 115/85lbs
15/12 Calorie Ski
15 Thrusters
21/15 Calorie Ski
21 Thrusters
27/21 Calorie Ski
27 Thrusters
4. Bitch Work
6 Rounds:
Sprint 200m
Rest :90-2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Front Squats
3-3-3-3-3
70%+ 1RM
6. Accessory
Strict Deficit (2″) Handstand Push-ups
In 3 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles
mft 1309

2018 Cycle 2 – Week 2 Day 2

1. Warm-up
3 Steady Rounds:
1/.8k Bike
15 Double Kettlebell Sumo Deadlift
15 Push Ups
2. Strength
8 Rounds:
50m Sandbag Carry
200/150lbs
Rest as needed
3. Met-Con
3 Rounds:
7 Squat Snatch 185/135lbs
100 Double Unders
4. Bitch Work
3 Rounds:
20/12 Calories on Bike
20 Pull Ups
15/9 Calories on Bike
15 Pull Ups
10/6 Calories on Bike
10 Pull Ups
Rest 3:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
EMOM for 21 Minutes
15 Kettlebell Swings 70/53lbs
15 Box Jump Overs 24/20″
15 GHD Sit Ups
Alternate Movements.
6. Accessory
Freestanding Handstand Hold
10 Rounds:
:20 on :40 off
mft 1310
2018 Cycle 2 – Week 2 Day 3
1. Warm-up
4 Steady Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups
2. Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 82.5% of your 1RM
3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.
4. Interval
5 Rounds:
5 Squat Cleans
2 Pegboard Ascents
Rest 2:00
Clean weights:
R1 225/155lbs
R2 245/165lbs
R3 265/175lbs
R4 285/185lbs
R5 305/195lbs
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Bitch Work
6 Rounds:
Run 400m
Rest :60
6. Accessory
Forward Facing Sled Drag
Sprint – Empty/Light
100m x 6
Rest as needed.
Mft 1311

2018 Cycle 2 – Week 2 Day 4

1. Warm-up
3 Steady Rounds:
Ski 250m
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups
2. Oly
Split Jerk
6×3 70-80%
3. Met-Con
3 Rounds For Time:
10 Power Cleans 205/145lbs
Run 400m
4. Interval
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps.
6. Bitch Work
6 Rounds:
Row 250m
10 Ring Dips
Rest :60
mft 1312
2018 Cycle 2 – Week 2 Day 5
1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
15 Handstand Push-Ups
20 Calorie Bike
2. Strength
Back Squat
Speed Work
8×3 @ 62.5%
3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
4. Bitch Work
Ski 40 Minutes
Keep 500m split times within 3 seconds from beginning to end.
5. Accessory
5 Rounds:
200m Jog
30′ Backwards Handstand Walk
mft 1313

2018 Cycle 2 – Week 3 Day 1

1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(Switch arms each round.)
20 Calorie Row
2. OLY
Snatch
6×3 @ 72.5-77.5%
3. Met-Con
AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 GHD Sit Ups
4. Bitch Work
10 Rounds:
Every :90
Sprint 15/9 Calories on Bike
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Overhead Squat
2-2-2-2-2-2
80%+ 1RM
6. Accessory
Strict Ring Dips
10×5
Rest as needed.
Mft 1314
https://www.youtube.com/watch?v=4sxjfOTOstk
Seth and Drew are back with another Round Table Discussion of today’s Met-Con. Check it out
if you want to survive the 25-minute AMRAP.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 3 Day 2
1. Warm-up
3 Steady Rounds:
12 Deadlifts 155/105lbs
Run 400m
2. Strength
8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed.
3. Met-Con
AMRAP 25 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″
4. Bitch Work
AMRAP 12 Minutes:
Run 200m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
5 Rounds:
10 Sandbag/D-Ball Cleans 150/100lbs
25 Push Ups
Rest :60
Take a moment to review the sandbag clean tips from Drew and Sherb so you can fly through
the Interval.
6. Accessory
Overhead Squat Bottom Position Hold
4 Rounds for Max Effort
95/65lb Barbell
Rest as needed.
Mft 1315
Everyone wants the program that is the best for them. For years we have had countless
discussions on whether that is a completely individualized program or not. Seth, Sherb, and
Drew got together to have another one of those discussions. We hope it gives you some insight
as to why we do things the way we do.
2018 Cycle 2 – Week 3 Day 3
1. Warm-up
4 Steady Rounds:
12 Jumping Squats
12 Calorie Bike
1 Rope Climb
2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%
3. Oly
Squat Clean
Warm Up:
4×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM
4. Interval
EMOM for 15 Minutes
20 Dumbbell Snatch 70/50lbs
20 Alternating Pistols
40 Double Unders
Alternate Movements On the Minute.
**Only do one movement each minute.

5. Bitch Work
5 Rounds:
Bike 2k
Rest :90

6. Accessory
Sled Facing Backward Drag
Unbroken March/Medium Weight
100' x 5
Rest as needed
1316
2018 Cycle 2 – Week 3 Day 4
1. Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Oly
Push Press
4×3 @ 85%
3. Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 185/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups
4. Interval
3 Rounds:
21 Bar Facing Burpees
21 Dumbbell Thrusters 50/35lbs
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps.
6. Bitch Work
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Strict Handstand Push-Ups in remaining time.
Rest :60
1317
https://www.youtube.com/watch?time_continue=666&v=GmSUyDzGnkI
We have some legless rope climbs on tap for today. Check out the video if you are looking for a
little help with your technique.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 3 Day 5
1. Warm-up
2 Steady Rounds:
15 Light Snatch Balance
15 Strict Pull Ups
30 Calorie Ski
2. Strength
Back Squat
Speed Work
8×3 @ 65%
3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
Heavier than last time.
4. Bitch Work
40 Minute Run
Run 20 Minutes out and back.
Try to log distance and pace.
5. Accessory
Every :90 for 15 Minutes
OR
Every 2:00 for 20 Minutes
2 Legless Rope Climbs
1318
2018 Cycle 2 – Week 4 Day 1
1. Warm-up
3 Steady Rounds
20 Weighted Lunge Steps
15 Double Kettlbell Front Squats
2. OLY
Clean and Jerk
6×3 @ 72.5-77.5%
3. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.
4. Bitch Work
7 Rounds:
Sprint 100m
Rest 2:00-4:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Front Squats
2-2-2-2-2-2
80%+ 1RM
6. Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.
1319
https://www.youtube.com/watch?time_continue=1&v=vTNd1ytivb4
Seth and Gabe are here with another Roundtable Discussion to help you get the most out of the
Bitch Work today.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 4 Day 2
1. Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions
2. Strength
8 Rounds
100′ Unbroken Yoke Walk
Approx. 400/300lbs
Rest as little as needed.
3. Met-Con
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m
4. Bitch Work
3 Rounds:
AMRAP 3 Minutes
Bike 30/18 Calories
Max Rep Ring Dips in remaining time.
Rest 2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
3 Rounds:
30 Air Squats
10 Hang Power Snatch 135/95lbs
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3:00
6. Accessory
Lunge Hold
12 Rounds (6 each side.)
:30 on :30 off
Alternate sides
1320
Seth, Sherb, and Drew discuss some of the announced changes to the CrossFit Games
season. Check it out. https://www.youtube.com/watch?v=if3Cl_FTVJA
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 4 Day 3
1. Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups
2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%
3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%
4. Interval
10 Rounds:
4 Bar Muscle Ups
8 Burpees to 6″ Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round.)
Rest :30
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Bitch Work
4 Rounds:
Row 50/40 Calories
Rest 3:00
6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE
1321
2018 Cycle 2 – Week 4 Day 4
1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups
2. Oly
Split Jerk
7×2 75-85%
3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs
4. Interval
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
3-3-3
Heavier than last time, but perfect controlled reps.
Watch the video HERE
6. Bitch Work
AMRAP 15 Minutes:
Ski 250/200m
60′ Handstand Walk
(30′ out, pirouette, 30′ back)
Rest :30
1322
2018 Cycle 2 – Week 4 Day 5
1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row
2. Strength
Back Squat
Speed Work
8×3 @ 67.5%
3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE
4. Bitch Work
4 Rounds:
Bike 5/4.5k
Rest 3:00
5. Accessory
15/10 Strict Muscle Ups (see video HERE)
“For Time” but avoid failed reps at all costs
Then
7×3 Pull Overs on Bar
1323
2018 Cycle 2 – Week 5 Day 1
1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm DB Sotts Press
(Switch arms each round.)
200m Run
2. OLY
Snatch
6×3 @ 75-80%
3. Met-Con
4 Rounds:
15/10 Body Weight Bench Press
Run 200m
15/10 Strict Pull Ups
Run 200m
4. Bitch Work
10 Rounds:
Ski 200/150m
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Overhead Squat
1-1-1-1-1-1-1
90%+ 1RM
6. Accessory
Strict Ring Dips
10×7
Rest as needed.
1324
2018 Cycle 2 – Week 5 Day 2
1. Warm-up
3 Steady Rounds:
1/.8k Bike
15 Double Dumbbell Sumo Deadlift
15 Pull Ups
2. Strength
5 Rounds:
100m Sandbag Carry 200/150lbs
Rest as needed
3. Met-Con
10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 30/20lbs
4. Bitch Work
6 Rounds:
.5/.4k on Bike
8 Pull Ups
6 Chest to Bar
4 Bar Muscle Ups
Rest :60
(Gymnastics completed as a complex.)
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
Dumbbell “DT”
DBs 70/50lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30
6. Accessory
5 Rounds:
20 Shoulder Taps
Freestanding Handstand or Nose and Toes position
Rest as needed.
1325
2018 Cycle 2 – Week 5 Day 3
1. Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb
2. Strength
Back Squat
Work up to a heavy single over 90%
Then
5×3 @ 90%
3. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
7×1 @ 90%+
4. Interval
3 Rounds:
AMRAP 5 Minutes
30′ Handstand Walk
5 Squat Snatch 155/105lbs
2 Rope Climbs
Rest 2:00
Continue where you leave off each AMRAP.
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Bitch Work
4 Rounds:
Row 1k
Rest :90
6. Accessory
Forward Facing Sled Drag
Heavy AF
50′ x 6
Rest as needed.
1326
https://www.youtube.com/watch?time_continue=916&v=h943ijCU5kE You all asked a bunch of great
questions for the first edition of Ask the Misfits. Check out the answers. If we didn’t answer your
question or you thought of others you will have another chance next week.
2018 Cycle 2 – Week 5 Day 4
1. Warm-up
3 Steady Rounds:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips
2. Oly
Push Press
4×2 @ 90%
3. Met-Con
For Time:
100/80 Calorie Row
30 Sandbag Cleans 150/100lbs
4. Interval
4 Rounds:
30 Thrusters 75/55lbs
10/8 Muscle Ups
Rest 2:00
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
6-6-6
Heavier than last time, but perfect controlled reps.
6. Bitch Work
10 Rounds:
10/7 Calories on Ski-erg
4 Deficit (8/6″) Handstand Push-Ups
Rest :30
1327
https://www.youtube.com/watch?v=5j1k8WIPPNk
Seth and Sherb are here with another Cycle Focus Roundtable Discussion of today’s 50-minute
run. There is a specific way to approach this piece to get the desired stimulus so check it out.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 5 Day 5
1. Warm-up
2 Steady Rounds
15 Light Snatch Balance
15 Chest to Bar
30 Calorie Bike
2. Strength
Back Squat
Speed Work
8×3 @ 70%
3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
Heavier than last time.
4. Bitch Work
50 Minute Run
Run 25 Minutes out and back.
Try to log distance and pace.
5. Accessory
Speed Rope Climbs
4 Rounds:
4 Rope Climbs
Rest 3:00
1328
2018 Cycle 2 – Week 6 Day 1
1. Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlbell Front Squats
2. OLY
Clean and Jerk
6×3 @ 75-80%
3. Met-Con
For Time:
80 Alternating Pistols
60 Single Arm Push Press 70/50lbs
40 Ring Dips
4. Bitch Work
10 Rounds:
Sprint 50m
Rest as needed.
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Pause Front Squats
1-1-1-1-1-1-1
90%+ 1RM
6. Accessory
Strict Deficit (4″) Handstand Push-Ups
In 4 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles
1329
2018 Cycle 2 – Week 6 Day 2
1. Warm-up
3 Steady Rounds:
10 Deadlifts 185/125lbs
Run 400m
2. Strength
5 Rounds:
200′ Farmer’s Carry
160/110lbs each hand
Rest as needed
3. Met-Con
AMRAP 10:00
12/8 Calorie Ski
9 Sumo DLHP 135/95lbs
6 Muscle Ups
4. Bitch Work
5 Rounds:
Row 200m
30′ Backward Handstand Walk
Row 200m
30′ Forward Handstand Walk
Rest :60
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Interval
3 Rounds:
75′ Dumbbell Overhead Walking Lunge Steps 70/50lbs
15 Box Jumps 30/24″
21 Deadlifts 225/155lbs
Rest :90
6. Accessory
Single Arm Dumbbell Overhead Squat Bottom Position Hold
Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB
Overhead Hold while in the bottom of a Squat.
1330
2018 Cycle 2 – Week 6 Day 3
1. Warm-up
4 Steady Rounds:
12 Jumping Lunges
8 Light Snatch Balance
4 Bar Muscle Ups
2. Strength
Back Squat
2-2-2-2-2
As heavy as possible.
3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 90%+
4. Interval
5 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :90
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Bitch Work
5 Rounds:
Bike 30/18 Calories
Rest 3:00
6. Accessory
Sled Facing Backward Drag
Heavy AF
50′ x 5
Rest as needed.
See sled work demo video HERE
1331
2018 Cycle 2 – Week 6 Day 4
1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups
2. Oly
Split Jerk
8×1 80-90%
3. Met-Con
6 Rounds:
50′ Overhead Walking Lunge 95/65lbs
15 Chest to Bar
4. Interval
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs
R5 225/155lbs
After completing pieces 1-4, Please choose ONE of the following based on perceived
weaknesses.
5. Strength
Sumo Deadlift
9-9-9
Heavier than last time, but perfect controlled reps.
Watch the video HERE
6. Bitch Work
AMRAP 12 Minutes
Run 100m
4/3 Muscle Ups
No Rest.
1332
https://www.youtube.com/watch?v=nviGePGeHMo
Seth and Drew are back with another Round Table Discussion of today’s accessory. This one is
interesting. Sideways handstand walks can be challenging and frustrating. Check out the video
to make sure you get the most out of it.
Miss the Cycle 2 Podcast? Check it out HERE
2018 Cycle 2 – Week 6 Day 5
1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
:30 Freestanding Handstand Hold
30 Calorie Ski
2. Strength
Back Squat
5×5 @ 80%
3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE
4. Bitch Work
6 Rounds:
5-minute Row for Distance in meters
Rest 2:00
5. Accessory
Accumulate 200’+ of Sideways Handstand Walks
Try to split work evenly on both sides
Break into any distances you want.
1333
https://www.youtube.com/watch?v=cODB4oT9yz4
The Guys are back answering your questions in “Ask The Misfits Volume 2.” Check it out to see
if any of your questions were answered!
2018 Cycle 2 –Retest Week Day 1
1. Warm-up
3 Steady Rounds:
:30 Dead Hang from pull up bar
15 Dumbbell Front Squats 50/35s
Row 500m
2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in
between but have a judge watch three reps and three reps only. Whatever you hit in practice is
irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is
Snatch+C&J
3. Met-Con
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
4. Bitch Work
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)
5. Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.
1334
2018 Cycle 2 –Retest Week Day 2
Refer to MFT #1299
1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Hip Extensions
2. Strength
Find a 3RM Back Squat
Check out the video on Squat Bracing tips HERE
3. Met-Con
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 150/100lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
4. Bitch Work
For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups
1335
2018 Cycle 2 –Retest Week Day 3
To compare your results from Test Week please refer to MFT #1300
1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95lbs
2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)
3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
4. Accessory
For Time:
100′ Sled Push
Heavy AF
Make sure weight and conditions are exactly the same as they were during test week.
1336
2018 Cycle 2 –Retest Week Day 4
To compare your results from Test Week please refer to MFT #1301
1. Warm-up
3 Steady Rounds:
12 Kettlebell Taters 70/53lbs
Run 100m
:30 Goblet Squat Hold
Run 100m
2. Strength
Find a 1RM Front Squat
3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
4. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.
1337
2018 Cycle 2 –Retest Week Day 5
To compare your results from Test Week please refer to MFT #1302
1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
2. Strength
Power Olympic Lifting Total
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
4. Bitch Work
60 Minute Run
Run out 30 minutes, Run back 30 minutes
Two part test:
Total distance covered
and
How close you get to the start point at the end.
5. Accessory
Misfit Athletics Handstand Walk Test
Complete 2 Laps of the handstand walk course:
25′ Handstand Walk Forward
15′ Handstand Walk Sideways (leading with right side)
25′ Handstand Walk Backwards
15′ Handstand Walk Sideways (leading with left side)
Keep track of total time, and the number of times you come down.
1338
cycle 3