Although we are still holding off on large scale competitions open to the public, we will be moving forward with an Outliers only Halloween Throwdown on Saturday October 23rd. The competition will be focused around fun, community, and inclusivity. Please visit the event page for all the details:
Lazy Macros Challenge
WHAT IS IT?
The goal of The Lazy Macros Challenge is to set a baseline level of quality in the diet without requiring perfection or restriction. Lazy Macros places the priority on the underrepresented items in almost every diet: fruits, vegetables, and protein. Sleep and workouts are also scored components of the challenge because of their effect on your body. The Challenge begins Monday October 18th. Sign up here:
Pain Free Workshop with Ben Kleinert Saturday 10/16
The workshop is this Satruday at 9:30am (please note there will be no barbell class this Saturday). A class structured to teach you exercises to help you perform at your best with less pain. This is not a typical prehab / recovery class! Be prepared to work hard and sweat.
MONDAY, OCT 11
12 DB bench press
8-12 ring row
These are working sets for the bench press, perform 1-2 warm-up sets first (warm-up sets don’t have to be all 12 reps). Elevate your feet to make the ring rows more challenging.
2-4-6-8-10…continue adding 2 reps each round
TUESDAY, OCT 12
Every 2:00 x 6:
Begin @ ~65% and build in weight.
140m sled push (4/3)
50 Russian KB swing (70/53)
50 GHD sit-up, or 60 abmat sit-up
50/40 cal row
Stagger start time by 3:00 as needed to share equipment (sleds and rowers). Note: use multiple sled routes per the map below to accommodate all 6 sleds (3 sleds in each route).
WEDNESDAY, OCT 13
5 thruster (155/105)
16/13 cal assault bike
5 thruster (155/105)
Partner up and stagger start by 2:00 as needed to share bikes, with the perceived faster athlete going first. Everyone should use assault/echo bikes for this workout if possible. If bike ergs need to be used due to class size, perform 20/16 calories.
THURSDAY, OCT 14
4 ring muscle-up
12 DB box step-up (50/35# DB, 24/20″ box)
Use a single DB for the box step-ups, holding it in whatever position you like.
FRIDAY, OCT 15
Workout of the Day – Clean & Jerk Complex
Every 1:30 x 20:
Hang squat clean + front squat + jerk
Start light and build to today’s heavy set of the complex. We have a lot of sets today so make small jumps. Or stay at the same weight for a few sets before you go up.