Fall 2020 Apparel Pre-Order
Time for some new fall apparel! Get your pre-order in for sweatshirts, leggings, and limited run coach Vlad shirts. Samples of some of the garments are available to try on at the gym, please do so before you get nice and sweaty during your workout.
Follow the link below for all the info and to place your pre-order. A print-out order form is also on the entry desk in the gym. Place your order at the gym or online, no need to do both.
https://forms.gle/syNjMPcKPWAmDtrM8
Veteran’s Day Workout 11/12
We will have a normal weekday schedule at the gym, but will be participating in a special tribute workout. We have teamed up with The Honor Foundation to pay tribute to the service of all U.S. veterans and raise awareness about this exceptional non-profit organization that supports members of the Special Operations communities as they transition to civilian life and maximize their potential after their service. Click here to make a donation.
Nutrition Seminar on Sunday 11/22
The holidays are coming up, but we can all still make healthy eating choices. Coach Nuno will be holding a nutrition seminar on Sunday 11/22 at 10:30am to help keep us on track. We will cover general nutritional advice, as well as things you can do during the holidays to help keep your nutrition on track. There will still be a class at 9am, with open gym ending at 10:30am so we can start the seminar. It will take place at Outlier, please wear a mask and bring your questions, and something to take notes on if that is your style. All are invited, free for Outliers, and $10 for non-members.
MONDAY, NOV 9
Outlier Benchmark – Zangief
5 rounds:
5 bar muscle-up
5 power clean (185/125)
5 front squat (185/125)
This was a benchmark workout we were going to perform back in July. It was on the calendar, but we had to suddenly move operations outside so we performed a non-bar muscle-up version. Now is our chance to perform the version with bar muscle ups!
OPTIONAL ACCESSORY
3 rounds:
8/8 single-arm ring rows
10-15 GHD sit-ups
This is a good opportunity to learn GHD sit-ups if you have never done them before (keep the reps low if this is your first time).
TUESDAY, NOV 10
STRENGTH
Every 2:00 x 7
2 split jerk, climbing
(from rack)
METCON
AMRAP 9:
30 double-under
10/8 cal air bike, or 13/10 cal erg
WEDNESDAY, 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
THURSDAY, NOV 12
METCON
Every 1:30 x 20
1:00 work / 0:30 rest:
Interval 1 – 2 x [10 KB deadlift + 20m KB farmer carry] (2 x 53/35)
Interval 2 – 6/5 strict chin-ups + max reps ball slams (40/30)
Interval 3 – 2 x [7 dual KB hang clean + 20m dual KB front rack carry] (2 x 53/35)
Interval 4 – Plank
The workout is 5 rounds of each interval, lasting 30:00 total. The goal is to finish the movements in the 1:00 interval, leaving you 0:30 of rest/transition every time.
In intervals 1 and 3, perform the KB movement (deadlift or swings) at the bay door, then the carry down to the blue hash mark in front of the stairs (20m). Then perform the KB movement again, and carry the KBs back to the door.
In interval 2, perform the chin-ups followed max reps of ball slams in the remainder of the 1:00 window. Keep track of your reps each round for input into SugarWOD.
In interval 4, perform a plank for 1:00, if possible. If 1:00 is ambitious for you, set a goal each round (i.e. 0:45). Any type of plank is allowed (on hands, elbows, side, etc), change it up each round if you like.
FRIDAY, NOV 13
STRENGTH
15 minutes:
Build to today’s heavy of…
Hang snatch + snatch
Bar may be dropped between reps. These should be squat snatches. Beginners may perform 2 hang power snatch.
METCON
AMRAP 15:
5 power snatch (115/80)
10 overhead squat (115/80)
15/12 cal air bike, or 19/15 cal erg