- Updated class schedule here.
- Updated protocols due to COVID-19 here. We are operating outside only!
- New to Outlier? Email us at firstname.lastname@example.org to set up an account and reserve your spot in trial classes.
- Reserve your spot for childcare 18 hours in advance. Schedule is posted on Pike 13.
MONDAY, JUL 27
10/10 single-arm bent over rows
10 weighted box setups, alt leg
Use a single DB or KB for both. Hold the weight goblet style or front rack style for the step-ups.
10 box jump (24/20)
20 goblet squat (50/35)
Goal: sub 15:00
TUESDAY, JUL 28
Every 2:00 x 6:
2 clean & jerk
8 clean + 1 jerk (155/105)
7 clean + 2 jerk
6 clean + 3 jerk
5 clean + 4 jerk
4 clean + 5 jerk
3 clean + 6 jerk
2 clean + 7 jerk
1 clean + 8 jerk
WEDNESDAY, JUL 29
Min 1 – 15 DB deadlift (2 x 50/35)
Min 2 – 10 strict handstand push-up
Min 3 – 15/12 cal row, or 13/10 cal bike
10 strict HSPU is an aggressive number for most of us. Scale the reps as needed, goal is to complete the reps in no more than 2 sets.
THURSDAY, JUL 30
Every 5:00 x 4:
10 back squat (165/110)
50m sled push (4/3)
Goal: ≤ 3:00 each round
Score today is your slowest individual round (but still enter time of all 4 rounds in SugarWOD).
Scale the weight appropriately on this one! Barbell will come from the floor, so you must be able to clean it then transfer to the back of your shoulder. Back squat reps should be unbroken. Scale the sled weight to something you can push continuously for 25 meters (down), then a short break before you push it back (continuously).
Split into two groups as needed, stagger start time by 2:30 to allow sharing of sleds (wipe down handles before use).
FRIDAY, JUL 31
100/80 cal row, or 85/68 cal bike
80 Russian KB swing (53/35)
80 abmat sit-up, or 60 GHD sit-up
40 goblet reverse lunge (53/35)
40 single-arm KB hang clean & jerk (53/35)
Goal: ≤ 18:00