10 Year Anniversary & Holiday Party
Mark your calendars, we are celebrating 10 years of Outlier (and the holidays) this year on December 4th on the rooftop of Bay City Brewing in East Village. Admission will be $40 and it will include food and drink. Official invites will go out soon!
MONDAY, NOV 8
STRENGTH
Every 2:00 x 6:
3 hang clean
Begin at approx 65%, building to to around 85% (of your 1RM clean). Squat clean preferred. Reps should be completed unbroken.
METCON
AMRAP 3 x 4 rounds:
18-15-12-9 front squat
Max calories in time remaining
-Rest 1:00 between rounds-
Weights:
♂ 115-135-155-175
♀ 80-95-105-115
Score is sum total of calories across all 4 rounds (note cals each round). Athletes choice for the machine (note in comments).
TUESDAY, NOV 9
STRENGTH
Every 2:00 x 6:
3 push jerk
Barbell comes from the rack. Begin at approx 65%, building to to around 85% (of your 1RM push jerk).
METCON
AMRAP 12:
6/5 strict pull-up
100m shuttle run (2 x 50m)
6 strict press (60% of 1RM)
100m shuttle run (2 x 50m)
WEDNESDAY, NOV 10
METCON
5 rounds:
175m KB farmer carry (2 x 53/35)
50m sandbag carry, bearhug
20 abmat or 15 GHD sit-up
THURSDAY, NOV 11
“The Veteran”
AMRAP 20:
400m run
11 DB thruster (2 x 50/35)
11 burpees
Please note that we are programming the 20 minute version of this workout for the classes. If you are feeling up to it, the other versions of the workout are listed below. Be sure to check with your coach to pick the version that is appropriate for you!
Note: If you complete the Rx or Advanced version, your score is 11 or 8 rounds, note your time in the comments.
Rx
11 rounds:
400m run
11 DB thruster (2 x 50/35)
11 burpees
Advanced
8 rounds:
400m run
11 DB thruster (2 x 50/35)
11 burpees
Beginner
AMRAP 20:
400m run
11 air squat
11 push-up
FRIDAY, NOV 12
METCON
In a 20 minute window…
A.
For time:
50 double-under + 16 box jump (24/20)
16 snatch (95/65)
50 double-under + 16 box jump
12 snatch (115/80)
50 double-under + 16 box jump
8 snatch (135/95)
50 double-under + 16 box jump
4 snatch (155/95)
then, in time remaining…
B.
Establish 1RM snatch