10 Year Anniversary & Holiday Party
Mark your calendars, we are celebrating 10 years of Outlier (and the holidays) this year on December 4th on the rooftop of Bay City Brewing in East Village. More information including time and price of admission will be posted soon.
MONDAY, OCT 25
METCON
5 rounds:
7/5 strict pull-up
11 shoulder-to-overhead (135/95)
15/12 cal assault bike
-Rest 2:00-
Goal: sub 3:00 each round (higher level athletes, your goal should be closer to 2:00). Scale the weight/reps/cals to be in that range.
TUESDAY, OCT 26
STRENGTH
Back Squat
6-4-2-4-6
These are working sets, so warm-up before your first set of 6.
Compare to 10/20/21, when we did 7-5-3-5-7.
METCON
AMRAP 6:
25 power clean (185/125)
Max distance run* in time remaining
Goal: finish the power cleans in under 4 minutes. Scale the weight in order be in this time domain.
*Run 200m laps. If beginning a lap with less than ~1:00 remaining, perform shuttle runs up and down the back alley. We can use the blue hash marks (located every 5m) to determine how far you make it.
Compare to 10/20/21 when we ran, and then did power cleans.
WEDNESDAY, OCT 27
STRENGTH
Every 2:00 x 5:
5 bench press
Perform 2 warm-up sets. Begin your working sets at something moderately challenging, adding weight as needed.
METCON
AMRAP 10:
20 abmat sit-up, 15 GHD sit-up
2x [5 dual KB push press + 25m dual KB front rack carry]* (2 x 53/35)
*Flow:
Perform 5 dual KB push press at the bay door, directly into a 25m dual KB front rack carry (to the end of the stairs). Turn around and repeat: push press at the end of the stairs, front rack carry back to the bay door.
THURSDAY, OCT 28
METCON
EMOM 24:
Min 1 – 2 deadlift, climbing
Min 2 – 10 burpee box jump-over (24/20)
Min 3 – Max distance HS walk
Min 4 – Rest
Begin deadlift at ~70% and build in weight as needed. Keep in mind that you will be more fatigued in this metcon setting as compared to a typical deadlift strength setting.
Handstand walk scaling:
HS walk practice
Inversion practice – HS hold against wall, or to band between rig posts
Plank (hold as long as possible in the minute)
FRIDAY, OCT 29
STRENGTH
EMOM 10:
1 thruster, climbing
Start light and build in weight.
METCON
For time:
105 wall ball (20/14)
*EMOM, including at 0:00, perform 30 double-under.