30 December 2015 30 December 2015
Wednesday 30 December 2015 '30 December 2015'

image

Level 2

1. Warm-up
Weakness warm-up:
Row 2k
The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 1500m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

2. Lift
‘MisFit Front Squat Test’
Every 30 seconds until failure: 1 front squat
Men start at 225 and increase 10lbs each interval, ladies 175lbs adding 5lbs. Hopefully you have someone around to take care of the weights for you.

3. Met-Con
‘13.4’
AMRAP 7 minutes – Climb the ladder
3 Clean and jerk 135/95lbs
3 Toes to bar
6 Clean and jerk 135/95lbs
6 Toes to bar
9 Clean and jerk 135/95lbs
9 Toes to bar
Etc.

4. Gymnastics
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal. Row
Kipping HSPU – 2015 Open standard

Level 1

1. Warm-up
Weakness warm-up:
Row 1.5k
The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 1000m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

2. Lift
‘MisFit Front Squat Test’
Every 30 seconds until failure: 1 front squat
Men start at 175 and increase 10lbs per interval, ladies 125lbs increase 5lbs per interval.

3. Met-Con
AMRAP 7 minutes – Climb the ladder
3 Clean and jerk 115/75lbs
3 Knee-ups
6 Clean and jerk 115/75lbs
6 Knee-ups
9 Clean and jerk 115/75lbs
9 Knee-ups
Etc.

Base

1. Warm-up
Weakness warm-up:
Row 1k
The weakness warm-up is a staple of in season training with MisFit Athletics. Go at a nice comfortable pace for 500m and if you feel great, bring it home. If you feel like you’re going to die, keep cruising.

2. Lift
‘MisFit Front Squat Test’
Every 30 seconds until failure: 1 front squat
Men start at 135 and increase 10lbs each interval, ladies 85lbs and increase 5lbs each interval

3. Met-Con
AMRAP 7 minutes – Climb the ladder
3 Clean and jerk 95/65lbs
3 Knee-ups
6 Clean and jerk 95/65lbs
6 Knee-ups
9 Clean and jerk 95/65lbs
9 Knee-ups
Etc.

Be Sociable, Share!