Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.
Schedule Update
Effective Monday February 3rd, the 9:15am class will be discontinued. The 8:15am class will switch back to 8:30am moving forward. Childcare will still be provided during the 8:30am class.
MONDAY, FEB 3
STRENGTH
Every 1:30 x 5:
3 push press
First working set at ~65% of 1RM, build in weight.
METCON
AMRAP 14:
2 rope climbs
8 DB push press (2 x 50/35)
200m run
Rx+ KB push press (2 x 53/35)
TUESDAY, FEB 4
STRENGTH/SKILL
15 minutes
Squat clean 5×2 – build to at least metcon weight
Pull-up / muscle-ups warm-up & practice between reps
METCON
For time:
3-6-9-12
Pull-ups
Squat cleans (135/95)
Immediately into…
12-9-6-3
Bar muscle-ups
Squat cleans (185/125)
WEDNESDAY, FEB 5
SKILL
~10 minutes of dedicated time to warm-up and practice handstand push-ups
METCON
5 rounds:
30′ sandbag-over-shoulder toss
10 handstand push-ups
30/24 calories
70m double KB front rack carry (2 x 53/35)
Rx+ strict HSPU
THURSDAY, FEB 6
STRENGTH
Every 2:00 x 5:
3 pause back squat
All sets at 60-75% of 1RM back squat. No need to go super heavy here, save that for next week.
METCON
AMRAP 10:
12 toes-to-bar
10 overhead squats (135/95)
8 burpees-over-barbell
FRIDAY, FEB 7
METCON
EMOM 21:
Min 1 – 1 deadlift @ 80%
Min 2 – 50m sled push (4/3)
Min 3 – 12 parallette push-ups*
*Hands on parallettes, feet elevated.