Outlier Teens Program Details
- First class: Thursday 8/26, then classes on Mondays and Thursdays moving forward.
- Time: 4:15pm – 5:00pm (on both Mondays and Thursdays)
- Location: Outlier Athletics in the Hall of Gains (back area of the gym)
- First week free (2 classes)
- Price: $100 for 10 class punchcard
- Classes are intended for those ages 12 and up. Anyone younger must get approval from Outlier coaches. Please contact us regarding younger siblings and such.
The program will have a foundation approach at the beginning, focused on teaching movement basics in weightlifting (squats, deadlifts, pressing), basic gymnastics (body weight movements), and monostructural elements (running, jump rope, cardio machines). Advanced movements such as olympic weightlifting and complex gymnastics will come later, after they progress through the basics.
MONDAY, AUG 23
STRENGTH
Strict Press
4×6
Goal: Exceed weight lifted last week for 8 reps (8/17/21).
METCON
For time:
50-100-150 double-under
10-20-30 push press (115/80)
200-300-400m run
TUESDAY, AUG 24
SQUAT PROGRAM – Week 2, Day 1/1
Back Squat
3×2 @ 85%
Warm up then perform 3 sets of 2 reps at 85% of your 1RM back squat. If you don’t have a max back squat, perform 3 challenging sets of 2.
Notes:
Back squat this week, just 3 sets of 2 but at a challenging percentage. To do this properly you should take your time warming up to 85%, or your challenging weight for the day. Take time between your working sets, sit down and take a solid 2-3 minutes rest.
Here is a sample rep scheme and timeline
Warm-up:
5 @ 50% [0:00]
4 @ 60% [3:00]
3 @ 70% [5:00]
2 @ 75% [8:00]
2 @ 80% [11:00]
Working sets:
2 @ 85% [14:00]
2 @ 85% [17:00]
2 @ 85% [20:00]
MIDLINE ACCESSORY
3 sets:
10 rower pike-up
15-20 hollow rock
WEDNESDAY, AUG 25
INTERVAL WEDNESDAY
EMOM 40:
1 – Cals on rower
2 – Rest
3 – Cals on assault/echo bike
4 – Rest
Simple EMOM…accumulate calories on alternating machines every other minute. Score is total calories at the end. Bring out other machines (ski & bike ergs) if needed due to class size.
THURSDAY, AUG 26
STRENGTH EMOM
EMOM 15:
1 squat clean @ 75%
2 strict handstand push-up
3 strict CTB pull-up
You are doing all of this in a 1-minute window, so your spots for each movement should be close to each other.
If the gymnastics movements are easy for you, perform deficit strict HSPU and/or weighted CTB pull-ups (DB between legs or feet).
Workout courtesy of NCFit
ACCESSORY
2-3 sets:
10 1-1/4 goblet squat
10-20 push-up
FRIDAY, AUG 27
METCON
8 rounds:
10 toes-to-rings
7 burpee box jump-over (24/20)
4 sandbag-to-shoulder*
*Sandbag TO shoulder today. This means that bag just has to come to rest on top of your shoulder. Alternatively, you may toss the bag over your shoulder as we have typically done in the past.