2022 Civil War
Mark you calendars for Saturday June 18th, Outlier’s most unique competition is back. The competition is for Outliers only and features a large team format (10+ per team). This comp is for everyone, from the novice to experienced athlete…there is something for everyone. More info coming soon!
MONDAY, APR 18
METCON
EMOM 30:
Min 1 – 10/8 cal bike sprint
Min 2 – 15/12 deficit push-up (hands on bumper plates)
Min 3 – 10 deadlift (155/105)
TUESDAY, APR 19
STRENGTH
Thruster
5×2
Perform 5 challenging working sets of 2 reps each. Barbell comes from the floor. You can build in weight the entire time. Compare to 4/1/22 (the running and thruster WOD).
ACCESSORY
Note: Please prioritize the strength portion of the workout. Don’t rush your thruster sets just to squeeze in the accessory.
3 sets:
15-25 sit-up, abmat or GHD
50m KB mixed rack carry*
*Perform using two KBs of the same weight: one in the front rack position, the other is held overhead. Walk 25m, switch arms, and walk back.
WEDNESDAY, APR 20
METCON
For time:
800m run
80 double-under
12 bar muscle-up
600m run
60 double-under
9 bar muscle-up
400m run
40 double-under
6 bar muscle-up
200m run
20 double-under
3 bar muscle-up
THURSDAY, APR 21
STRENGTH
Every 4:00 x 3:
10 back squat
~10 strict handstand push-up*
Spend 5 min warming your squat prior to starting in on the working sets. You can build in weight, but all three sets should be challenging.
*Scale up or down as needed to be in the range of 10 reps. If you need assistance, add abmats under your head (up to 2). If it is easy, add a deficit.
METCON
AMRAP 9:
9 handstand push-up
12 hang power clean (135/95)
FRIDAY, APR 22
METCON
For time:
5000m row/ski erg, OR 10,000m bike
*Every 2:00, including at 0:00, perform 5 sandbag-over-shoulder
PYO weight for the sandbag.