Reminder we have Tutu Taco Tuesday this week at Outlier! We will have a taco truck/cart from 5-8 PM!!
Monday, February 27th
Strength/Skill
Back Squat 4×5 @ 80%
GHD Sit Ups 3×10
Toes to Bar progression
Metcon:
3 Rounds for time of:
18 Front Rack Lunges (115/75)
15 Toes to Bar
Then 800 meter run
We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For the wod, this is sort of like Fran. We want the weight on the lighter side, and it to be an all out effort. YOu should be able to do atleast 1 round unbroken, preferably more.
Tuesday, February 28th
Strength/Skill:
Push Press 4×5
Superset 8 strict Pull Ups (use weight if needed)
Metcon:
5 Rounds for time of:
Suit case carry 50 Meters (25L/25R) (53/35)
12 American Kettlebell Swings (53/35)
6L/6R Kettlebell Push Press (53/35)
50 Doubleunders
If you can add weight on the pullups do so. We do a lot of overhead pressing, we need to build strength in the opposite direction. Don’t bounce on the push press. Get strong. The suitcase carry will strengthen the obliques and the KP PP will isolate one side from the other. Unilateral is how we create balance. Only way to get double unders is to practice:)
Wednesday, March 1st
Strength/Skill:
EMOTM for 8 Minutes of:
Deadlift x 2 (build up to 80%)
Metcon:
Open wod 14.3 partner style
AMRAP in 12 Minutes of:
10 Deadlifts (135/95)
15 box jumps (24/20)
15 Deadlifts (185/125)
15 box jumps (24/20)
20 Deadlifts (225/155)
15 box jumps (24/20)
25 Deadlifts (275/185)
15 box jumps (24/20)
30 deadlifts (315/205)
15 box jumps (24/20)
35 Deadlifts (365/225)
15 box jumps (24/20)
Cash Out 800 Meter front rack carry 1KB per partner (70/53)
Trading back and forth with your partner will allow people to get heavier, and keep more solid form. This is as much a strength workout as an interval one. The KB walk is not sexy but is needed to improve core strength.
Thrusday, March 2nd
Strength/skill
15 Minutes to work up to a heavy 2 of Hang Clean
Metcon:
AMRAP in 14 Minutes of:
6 Man makers 45/25
8 Knees to Elbows
12 Burpee Wall Balls
15 Abmat Sit Ups
We are working from the hang today due to all the pulling yesterday. Focus on keeping the bar tight and pushing off the balls of the feet in the finish. For the wod, this is alonger endurance wod that will keep you moving at a slow pace, but not kill you for the open.
Friday, March 3rd
Strength/skill:
15 Minutes to work up to a heavy Power Snatch + snatch
Metcon:
Teams of 2 (1works, 1 rests)
Complete 4 Rounds of:
3 rope climbs
9 Power snatch 135/95
50m sled push (4/3)
This is another interval wod. We will warmup the movement pattern with the EMOM. The power+full combo forces people to finish. On the wod, if it were me, I would alternate rep for rep with my partner to keep a fast pace.
Saturday, March 4th
Open WOD 17.2, heats will be going from 8 am until 11:30 AM
Sunday, March 5th
0900 – Community Class
1000 – Monster Mash/Open Gym
Ascending “Elizabeth”
9-15-21 reps for time of:
Squat Clean 135/95
Ring dips
4 Rounds for time of:
12 Toes to bar
12 Push Jerks 135/95
12 Box Jumps 24″/20″
“SQT”
3 Rounds for time of:
10 Ground to Overhead 95/65
200yd Shuttle Run (50yd x 4)
*Rest 5 minutes between workouts