Reminders
- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at info@outliercrossfit.com to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13.
MONDAY, AUG 10
METCON
4 rounds,
AMRAP 5:
500m run
25 KB taters (53/35)
Max cals air bike (rounds 1 & 3) / burpees (rounds 2 & 4)
-Rest 2:00 between rounds-
You are required to ride an air bike (assault bike or echo bike), no ergs (concept 2 bikes and rowers) today. Share bikes as needed, some people will start on calories, some on burpees. Wipe down shared bikes between rounds.
We want you to accumulate calories/burpees every round, so scale the run distance or tater weight/reps as needed. Score is total calories and burpees across all 4 rounds (but keep track of each round for entry into SugarWOD).
KB tater = KB swing into goblet squat
TUESDAY, AUG 11
METCON
5 rounds:
10 strict handstand push-ups
20 DB suitcase lunges (50/35)
50m mixed rack carry* (53/35 lb KB + 50/35 lb DB)
*Mixed rack carry: hold a KB on one side in the front rack position, hold the DB in the other arm at your side. Switch arms on the way back.
FINISHER (optional)
Not for time:
100 empty barbell strict press
100 empty barbell bicep curls
Partition reps as needed.
Scaling options:
a.) Reduce overall reps (i.e.e 80 of each, or 60 of each).
b.) Use lighter barbell (men use 35# bar, ladies use 15# bar)
WEDNESDAY, AUG 12
UNILATERAL STRENGTH
3 sets:
8/8 single-leg KB/DB deadlift
5/5 KB/DB windmill
Perform each movement using a single kettlebell or dumbbell (they do not have to be the same weight for both movements).
METCON
AMRAP 13:
21 KB hang snatch (53/35)
15 v-ups
9 deadlift (225/155)
THURSDAY, AUG 13
STRENGTH
4 sets:
7 front squat, from floor
immediately followed by…
50m sled push
Pick a sled weight that allows you to quickly move down and back, continuously (it doesn’t need to be heavy). Wipe down sled handles after use.
METCON
AMRAP 11:
11 hang power cleans (115/80)
7 shoulder-to-overhead (115/80)
11 pendlay row (115/80)
Pendlay row:
FRIDAY, AUG 14
METCON – Friday Chipper
For time:
1000m row or 2000m bike erg
80 double under
60 Russian KB swings (53/35)
40 wall ball (20/14)
20 DB box step-overs (2 x 50/35)
40 wall ball (20/14)
60 Russian KB swings (53/35)
80 double under
1000m row or 2000m bike erg