Outlier Gives Campaign
2020 has been a roller coaster of a year so we want to do what we can to help support small businesses and give back to our local healthcare workers. From now until December 27th, bring in gift cards from your favorite local businesses so we can in turn hand them out to the healthcare workers who have been taking care of us all year long.
If you have a physical card, you can bring it in and place it in the donation box at the front of the gym. If you have an online card or code, please email to email@example.com. Or you can send your donation via Venmo (@Jeremy-Allen-24) or PayPal (firstname.lastname@example.org) and we will visit some small businesses ourselves to purchase gift cards.
Thank you to those who have already made a donation. Your generosity is appreciated this holiday season!
Christmas is this week, so please take a look at the modifications to the schedule below. Stay tuned for the New Year schedule, we will announce it next week (it will be similar to Christmas):
- Christmas Eve, Thursday 12/24 – Normal morning schedule, closed after the noon class
- Christmas Day, Friday 12/26 – Closed
- Saturday 12/26 – Normal schedule
MONDAY, DEC 21
AMRAP 3 x 5 rounds:
40′ handstand walk
20 gorilla rows, alt arm (2 x 53/35)
15 dual KB front squat (2 x 53/35)
Max calories in time remaining (of the 3 min window)
-Rest 2:00 between rounds-
Score is sum total of calories from all 5 rounds (record cals each round).
Handstand walk modifications:
a) Reduce distance, finish in less than 0:45
b) 3 wall walks
c) 50m overhead carry (25m L + 25m R)
TUESDAY, DEC 22
DECEMBER BULK – Deadlift 3×2 @ 95% (Week 4/6)
3×2 @ 95%
Warm-up to 95%, then perform 3 sets of 2 reps at the same weight.
Not for time:
Accumulate 4:00 in wall sit
*Every time you break, perform 12 GHD hip extensions
If you think you can go for longer than 1 minute at a time in the wall sit, perform holding KBs in the front rack position. GHD hip extensions can be performed weighted as well.
WEDNESDAY, DEC 23
20 Russian twists
Use a med ball or bumper plate as needed for the Russian twists
For time, or not:
Calories on erg
Taking a cue from Pat Sherwood…today’s workout can be a burner if you like. Or you can treat it more recovery style, don’t worry about the clock, and just move. Heavy deadlifts the day before and a grueling 12 Days of Xmas WOD the day after. If you are planning on all 3 workouts, it would not be a bad idea to pump the breaks a bit today.
*Female erg calories: 40-32-24-16-8
**Male air bike calories: 40-32-24-16-8
**Female air bike calories: 32-26-19-12-6
THURSDAY, DEC 24
2020 12 Days of Christmas
1 – 200m run
2 – Sandbag-over-shoulder
3 – Box jumps (30/24)
4 – Shoulder-to-overhead (135/95)
5 – Hang power clean (135/95)
6 – Deadlift (135/95)
7 – Dips (hands on box)
8 – Burpee
9 – Calories
10 – Handstand push-ups (or regular push-ups)
11 – Sandbag squat
12 – Snatch (135/95)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
FRIDAY, DEC 25
Closed for Christmas Day