#2536 - Misfit Athletics 2023 Phase 1 Week 2 Day 1 1, Morning Movement - For Completion Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE. 2. Lift 1 - For Weight Deadlift Warm Up Protocol Work up to a heavy deadlift near 90% Then Touch and Go Deadlift 1x6@60% 1x5@70% 1x4@80% 3, Interval - For Time Warm Up: High Intensity Protocol 3 Rounds 12S. DB Goblet Step Ups 50/35Ibs to 24/20" 20 Burpee Box Jump Overs 24/20" Rest 3:00 Score is total working time not including rest. Duration: Short Feel: Muscular Overload Pacing: Reach 4. Skill - For Completion Activation Protocol: Low Back/Midline 5 Rounds 15 GHD Sit Ups for speed Rest as little as needed to perform all § sets of 15 within :01-03 of each other. Rest 4:00, then: 35 GHD Sit Ups for time *Further Modifications" Toes to Bar =:30 L-sit Hold 5. Accessory - For Completion 3x10/10 Single Leg KB RDL 3x15/15 Pallof Press 3x1 Banded Push Ups into Max Plank hold on last rep #2537 - Misfit Athletics 2023 Phase 1 Week 2 Day 2 1. Morning Movement - For Completion Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE.2. Lift 1 - For Weight Back Squat Warm Up Protocol Back Squat Work up to a single between 80 and 90% Then 2x3 @70% of 1RM 2x3 @67.5% of 1RM 2x3 @B5% of 1RM 2x3 @62.5% of 1RM 2x3 @B0% of 12M Tempo on the way down, speed on the way up. After each set of back squats, perform 3 seated box jumps for maximal power. Set your “sitting” box approximately at parallel. Landing box height does not matter, and should facilitate maximal hip/knee extension. 3, Metcon - For Time Warm Up: High Intensity Protocol Every 2 Minutes until 30 Snatches have been completed: 20/16 Calorie Row Max Squat Snatches in remaining time 135/95Ibs ‘Anew round begins every 2:00 — there is no rest. 5 round (10 minute) cap “Further Modifications: — Row: 20/16 Calorie Air Bike or any other C2 machine Snatch: DB Squat Snatch AHAP Duration: Short Feel: Muscular Overload Pacing: Sustain 4, Accessory - For Completion 4 Sets: 50’ R Waiters Walk (heavy) 50’ L Waiters Walk (heavy) 7-10 Strict Ring Dips Rest :90 Pick 0-1 of the following "Swipe to see options” 5. Lift 2 - For Weight Lunge Warm Up Protocol 6 Rounds 10 Back Rack Walking Lunges Rest 2:00 Are you choosing this as an accessory OR to get stronger? If you're going for total strength, make sure it's very very heavy. 6. Interval - For Rounds and Reps Warm Up: Moderate Intensity Protocol AMRAP 7 Minutes x 3 12 Box Jump Overs 24/20" 1 Rope Climb12 Shoulder to Overhead 95/65Ibs 1 Rope Climb Rest 3:00 between AMRAPS, restart where you left off each round Box Jumps are Open Standard (jump up, step down) *Further Modifications: —Rope Climb: 6 CT Pull Ups —STOH: DB STOH Duration: Long Feel: Cardio Pacing: Sustain 7. Bitch Work - For Reps Warm Up: Send Pacing Protocol Max Calorie Air Bike in :30 Rest 4:00 Max Calorie Air Bike in :25 Rest 5:00 Max Calorie Air Bike in :20 Rest 6:00 Max Calorie Air Bike in :15 Score is total Calories. Turtles (slow twitch/endurance athletes): Let it rip Rabbits (fast twitch/power athletes): Controlled send, aim to match average wattage or RPMs throughout. *Further Modifications: Max Calories on any machine Pacing: Send 8, MAFF Session - For Reps Allon a C2 Bike: MAFF Session Warm Up 5:00, Heart Rate @ (160-age) 5:00, Heart Rate @ (165-age) 5:00, Slowly Build Heart Rate to (180-age) Rest/mobilize/hydrate for 5:00 then, 45:00 w/ Heart Rate @ 180-age then, Cool Down — SAF (slow af) 12-15 Minutes Score is average Wattage. 9. Skill - For Completion Activation Protocol: Upper Back/Shoulders EMOM Until you reach 40 Reps Max Wall Walks in :30#2538 - Misfit Athletics 2023 Phase 1 Week 2 Day 3 1, Morning Movement - For Completion Choose 1 Heart Rate Spike, 1 Mobility/Stat Morning Movement, head HERE. ‘exercise, and 20 deep breaths. For options and the why behind 2. Lift 1 - For Weight Power Clean Warm Up Protocol Every 3:00 for 18:00 3 Power Cleans @75-85% oR Power Snatch Warm Up Protocol Every 3:00 for 18:00 3 Power Snatch @80-90% Choose your weaker movement. Build from set 1 to set 5. Head back down to opening weight for the final set. 3. Bitch Work - For Reps Warm Up: Reach Pacing Protocol AMRAP 6 Minutes x 3 Run for Distance Rest 2:00 Score is average distance in meters, Find a pace between your SK Pace and Cube Test average pace and hold. Turtles (slow twitch/endurance athletes) ~ Make it hurt. You should get slightly slower each round. Rabbits (fast twitch/power athletes) ~ Start closer to your 5K pace and aim for negative splits. Pacing: Reach 4. Skill - For Completion Activation Protocol: Glutes Every 3 Minutes for 15 Minutes 24 Unbroken Thrusters* “We suggest that these 5 sets are between 105-125/70-90Ibs. If you struggle with thruster, aim to be smooth and fast with 105/70lbs vs. grinding out slow reps at 125/90!bs, or failing. If you think you can crush all 5 sets at 125/90Ibs, do it "Further Modifications: — DB or KB Thrusters (choosing a weight that can be done unbroken) 5. Accessory - For Completion 3 Sets: 10 DB Prone Bench Rows 1:00 Bear Hug Sandbag Hold 30 Chinese Plank Rest as needed Misfit Athletics 2023 Phase 1 Week 2 Day 4, Active Rest DayInstructions: Choose Swim OR MAFF for today, leaving the Flush for your rest day. 1, Recovery Flush - For Completion (On a 25 Minute Running Clock 1000m Row @ Forever Pace 30 Handstand Hold 2000m C2 Bike @ Forever Pace 30 Squat Hold 2. Swim - For Completion 16:00 Warm Up ‘Spend your time working on your stroke and breathing, stopping frequently to let your heart rate settle Rest 5:00 AMRAP 15:00-10:00 Freestyle Swim for Distance" 1:00 Cool Down Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work with your stroke and breathing one length at a time is a good way to do so. “This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become comfortable in the water is more important than thrashing/resting and trying to see how far you can go. 3, MAFF Session - For Reps Choose Weakest Machine or Run: MAFF Session Warm Up 5:00, Heart Rate @ (160-age) 5:00, Heart Rate @ (165-age) 5:00, Slowly Build Heart Rate to (180-age) Rest/mobilize/hydrate for 5:00 then, 45:00 w/ Heart Rate @ 180-age then, Cool Down — SAF (slow af) 12-15 Minutes Score is average Wattage. #2540 - Misfit Athletics 2023 Phase 1 Week 2 Day 5 1, Moming Movement - For Completion Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE, 2. Interval - For Time Warm Up: High Intensity Protocol 5 Rounds Run 600m10 Front Squats @ 60-70% 1RM Rest 2:1 ‘Score is total working time, not including rest. Rest for twice as long as it took you to complete the round (e.g. a 4:00 round = 8:00 rest). Percentages based on 1RM front squat and are taken from the floor. If you require more than 2 sets to complete 10 reps at any point, reduce the weight, “Further Modifications: —Front Squats: Double DB/KB Front Squats Duration: Long Feel: Muscular Overload Pacing: Reach 3, Skill - For Completion Activation Protocol: Upper Back/Shoulders 4 Rounds 1 Smooth Set of Toes to Bar Then 1 Max Set of Toes to Bar Rest 3:00 Between all sets Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round, “Further Modifications: —Vups 4. Accessory - For Completion 3 Sets: 50’ Heavy Suitcase Carry (right) :20 Lunge Pulse (right) 50’ Heavy Suitcase Carry (left) :20 Lunge Pulse (left) Rest :90 Pick 0-1 of the following: “Swipe to see options* 5. Metcon = For Rounds and Reps Warm Up: High Intensity Protocol AMRAP 8 Minutes 3 Hang Power Cleans 165/110lbs 40 Double Unders 25° HS Walk “Further Modifications: —Hang Power Cleans: 6 Double KB/DB Hang Cleans — Double Unders: 4%25' Shuttle Sprints Duration: Short Feel: Cardio Pacing: Sustain 6. Lift 1 - For Weight ‘Squat Snatch Warm Up ProtocolEvery 4:00 for 16:00 6 Squat Snatch Drop and Reset, Start near 60% and only move up in lfts are technically sound. If you're choosing this non-mandatory lift due to technique, consider starting closer to 55% and adding some tempo to your first and second pull to ensure positional focus. 7. Bitch Work - For Reps Warm Up: Reach Pacing Protocol AMRAP 3 Minutes x 4 Ski for Distance Rest 3:00 Score is total meters. Compare to Week 1 Ski. With seven rounds of data, you should be able to predict how hard you can go with additional minute of rest and three less rounds. As an additional nod to your Athlete IQ work, be ready to convert Cal/Hr back to 500m split. Take notes. *Further Modifications: —Max distance on any machine Pacing: Reach #2541 - Misfit Athletics 2023 Phase 1 Week 2 Day 6 1, Moming Movement - For Completion Choose 1 Heart Rate Spike, 1 Mobility/Stability exercise, and 20 deep breaths. For options and the why behind Morning Movement, head HERE. 2. Strength - For Weight ‘Squat Clean Warm Up Protocol Warm Up EMOM 6 Minutes 3 Pause Power Position Squat Cleans Then, Every 2 Minutes for 12 Minutes 3 Mid Thigh Squat Cleans Start near 70% of your complex from week 1 - Keep skill focus when deciding weights 3. Bitch Work - For Time Warm Up: Reach Pacing Protocol 8 Rounds 211.8k C2 Bike Rest 2:30 Score is average time per round. Choose a pace faster than your Tour De Misfit ime and hold across rounds. *Further Modifications: —1k Ski or Row —1200m Run Pacing: Reach 4, Accessory - For CompletionAccumulate 2:00 in GHD Hold Then 2:00 Reverse Sled Drag Then Accumulate 1:00 in External Rotation Ring Hold Then 2:00 Reverse Sled Drag Then ‘Accumulate 1:00 in the bottom of a Ring Dip Hold Pick 0-1 of the following: “Swipe to see options” 6. Interval - For Reps Warm Up: High Intensity Protocol AMRAP 4 Minutes 10 Bar Facing Burpees 8 Overhead Squat 135/100Ibs 15 HSPU Rest 4:00 AMRAP 4 Minutes 10 Bar Facing Burpees 12 Overhead Squat 115/80Ibs 15 HSPU Rest 4:00 AMRAP 4 Minutes 10 Bar Facing Burpees 16 Overhead Squat 95/70lbs 15 HSPU Restart on Bar Facing Burpees each AMRAP. Score is total reps from all AMRAPS, “Further Modifications: — Overhead Squat: DB/KB Front Squats Duration: Medium Feel: Muscular Overload Pacing: Sustain 6. "The Brown Noise" - For Rounds and Reps Warm Up: High Intensity Protocol AMRAP 10 Minutes Row 500m 20 Power Snatch 75/55Ibs For scoring, 100m = 1 rep (5 reps per row), “Further Modifications: — Row: Run 500m or Air Bike 1k —Power Cleans: Double DB Power Snatch 40/30Ibs Duration: Medium Feel: Gas Pacing: Sustain 7. Skill - For CompletionPerform Phase I, Week 2 from your Weakness Work Skill Progression sheet. Remember, we recommend staying consistent with your chosen skill until you're confident you've crushed it before moving on to another skill. = Rope Climbs —Handstand Walk — Double Unders —Wall Walks —Double DB Overhead Walking Lunge Misfit Athletics 2023 Phase 1 Week 2 Active Rest Day Instructions: Choose Swim OR MAFF for today, leaving the Flush for your rest day. 1. Recovery Flush - For Completion (On a 25 Minute Running Clock 1000m Row @ Forever Pace :30 Handstand Hold 2000m C2 Bike @ Forever Pace 30 Squat Hold 2, Swim - For Completion 15:00 Warm Up ‘Spend your time working on your stroke and breathing, stopping frequently to let your heart rate settle Rest 5:00 AMRAP 15:00-10:00 Freestyle Swim for Distance” 18:00 Cool Down Stay in the water and continue to move around to let the heart rate settle. Getting back into technique work with your stroke and breathing one length at a time is a good way to do so. “This is technique work for 9 out of 10 athletes. Finding your stroke and breathing cadence to become comfortable in the water is more important than thrashingiresting and trying to see how far you can go. 3. MAFF Session - For Reps Choose Weakest Machine or Run: MAFF Session Warm Up 5:00, Heart Rate @ (160-age) 5:00, Heart Rate @ (165-age) 5:00, Slowly Build Heart Rate to (180-age) Rest/mobilize/hydrate for 5:00 then, 45:00 w/ Heart Rate @ 180-age then, Cool Down — SAF (slow af) 12-15 Minutes Score is average Wattage.