Reminder: we are operating outdoors again. This time around, our primary location will be the back alley of the gym. You may go around the back, or enter through the main entrance of the gym and make your way to the back. On occasion, depending on day and workout, we may operate in the front. We will keep you all updated!
Nutrition Seminar with Coach Nuno
Join us on Sunday November 22nd at 10:30am for an Outlier Nutrition Seminar. We will cover general nutrition advice, specifically geared towards healthy eating during the holiday season. 10:30am at the gym on Sunday! Free for Outliers, $10 for non-members.
MONDAY, NOV 16
Every 2:00 x 5:
Every 2:00, perform strict press as follows:
Interval 1 – 10 reps
Interval 2 – 8 reps
Interval 3 – 6 reps
Interval 4 – 4 reps
Interval 5 – 2 reps
These are working sets so the goal is to try to maximize weight of each set.
30/24 cal erg, or 24/19 cal air bike
30 push press* (115/80)
*Perform 5 front squat every time the bar is dropped
TUESDAY, NOV 17
10 rounds, in teams of 2:
50m sled push (4/3)
Alternate rounds with your partner, one partner completes an entire round while the other rests. Each partner will end up completing 5 rounds. If performing solo, perform 5 rounds, resting 1:1 between rounds (rest for the same amount of time it took you to complete your previous round).
Start and end the run at the back corner of our building (adjacent to the trash enclosure). Run around the middle building one time for a 200m lap. Sleds will be pushed up and down the alley as usual.
WOD map – http://bit.ly/3pw7Sua
Resting partner…give the sled a spray or wipe after you finish your round.
WEDNESDAY, NOV 18
1 clean + 2 split jerks
Build to today’s heavy set.
8 hang squat clean (135/95)
8 strict burpees
Strict burpee = burpee with a strict push-up
THURSDAY, NOV 19
METONC Part 1 – Hill Run
Hill run (~1.25 miles/2k)
See next box SugarWOD box…
a. 2500m row or 5000m bike erg
b. 1 mile run (2000m row or 4000m bike erg
METCON Part 2
2-4-6-8-10…continue adding 2 reps each round
KB gorilla row, alt arm (2 x 53/35)
Box jump (30/24)
FRIDAY, NOV 20
50m sandbag carry, bearhug
50m dual KB front rack carry
-Rest ~2:00 between sets-
Pick your own weight for the carries. Remember to challenge yourself, but not at the expense of maintaining proper mechanics.
50 double-under (after each round)
Pick your own weight for the sandbag squat. It should be challenging, ideally forcing you to break up the round of 20 and 15. If we run short of sandbags, double KB front squat may be used.
SUNDAY, NOV 22
Class at 9am with Coach Vlad.
Open gym until 10:30am.
Nutrition seminar with Coach Nuno at 10:30am.