THF Veteran’s Day Tribute Workout
Military supporters, athletes, Special Ops members, Active Duty Military, Reservists, Veterans, families and friends join us in this workout on 11/11/2020 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. Please head over to
https://www.classy.org/event/thf-tribute-to-veterans-workout/e305354 to participate and donate. When donating, enter Outlier Athletics as the team you are donating on behalf of. Every dollar raised goes directly to www.honor.org. #22istoomany
MONDAY, NOV 2
STRENGTH
Every 2:00 x 6:
Push jerk + split jerk (from rack)
3 x (2+2)
3 x (1+1)
Same format as last week, but from the front rack position rather than behind-the-neck.
For the first 3 sets, perform 2 push jerk + 2 split jerk.
For the second 3 sets, perform 1 push jerk + 1 split jerk.
METCON
AMRAP 14:
9 clean & jerk (135/95)
12 chest-to-bar pull-up
18 alt single-leg v-ups
TUESDAY, NOV 3
Outlier Fabulous Fifty
For time:
50/40 cal air bike
50 double-under
50 thruster (75/55)
50 double-under
50 burpees
50 double-under
50 hang power snatch (75/55)
50 double-under
50/40 cal erg
Stagger start time to allow everyone to use the assault/echo bikes at the beginning, and the ergs (rower, C2 bike, ski erg) at the end.
WEDNESDAY, NOV 4
METCON
4 rounds,
AMRAP 4:
12 handstand-push-ups
400m run
Max double KB snatch (2 x 35/26) in time remaining
-Rest 2:00 between rounds-
Score is total KB snatch performed across all 4 rounds (keep track of each round for input into SugarWOD). DB’s may be used if we run out of KBs.
2:1 work/rest ratio so a sprint effort will be hard to maintain. It is probably a good idea to pace your run and KB snatch effort somewhat in order not see much drop off in reps each round.
THURSDAY, NOV 5
STRENGTH
Front Squat
5×5
Goal: all sets at 70% or above
[20:00]METCON
AMRAP 10:
Calories
Every 2:00, including at 0:00, perform a 70m suitcase carry (100/70)
Note what machine you used in the comments.
FRIDAY, NOV 6
STRENGTH
EMOM 8:
2 deadlift
Goal: all sets between 70% – 85%
METCON
For time:
50 wall ball (20/14)
35/25 push-up
20 deadlift (205/135)
15/10 strict pull-up
-Rest 3:00-
15/10 strict pull-up
20 deadlift (205/135)
35/25 push-up
50 wall ball (20/14)