Halloween Throwdown
Although we are still holding off on large scale competitions open to the public, we will be moving forward with an Outliers only Halloween Throwdown on Saturday October 23rd. The competition will be focused around fun, community, and inclusivity. Please visit the event page for all the details:
MONDAY, OCT 4
METCON
Every 5:00 x 7:
6/5 strict pull-up
40 double-under
25/20 cal row
Goal: sub 2:30 each round. Scale as needed to be in that time range.
Score is slowest individual round.
TUESDAY, OCT 5
STRENGTH
Front Squat
3-rep max
Compare to 08/10/21
The main event today is a re-test of our 3-rep max front squat. Take all the time you need to work on this one, rest plenty between sets (2-3 min) especially as you get to heavier loads. If you haven’t been following our squat program, or are new to this, take the time to build to a challenging set of 3 today.
Accessory
3 sets:
15-25 GHD or abmat sit-up
10 DB Romanian deadlift
WEDNESDAY, OCT 6
STRENGTH
Barbell Strict Press
1-rep max
Compare to 08/10/21
Strict press PRs can be hard to pull off. Don’t be afraid to bust out the fractional plates to get even a 1 or 2 lb PR.
METCON
AMRAP 12:
12/9 cal assault bike
10 power clean (135/95)
8 shoulder-to-overhead (135/95)
Alternate calories as needed due to class size (in order of preference):
16/13 cal bike erg
14/11 cal ski
15/12 cal row
THURSDAY, OCT 7
STRENGTH
Every 1:30 x 6:
3 overhead squat
Build in weight over the 6 sets. Barbell comes from the floor.
METCON
5 rounds:
12 toes-to-rings
9 overhead squat (135/95)
200m run
FRIDAY, OCT 8
METCON
AMRAP 5:
10 handstand push-up
8 burpee box jump-over (24/20)
-Rest 2:00-
AMRAP 5:
10 handstand push-up
2 rope climb
-Rest 2:00-
AMRAP 5:
2 rope climb
8 burpee box jump-over (24/20)