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. Admission will be $40 and it will include food and drink. Official invites have been sent via Evite, so please check your email!
MONDAY, NOV 15
STRENGTH – Power Clean Triples
Every 2:00 x 6:
3 power clean
Begin at approx 70% (of your 1RM clean) and build in weight as needed. Bar may be dropped between reps, but you must go right back to it to start the next rep.
METCON
For time:
50 power clean (165/110)
*EMOM, including at 0:00, perform 10/8 push-up
TUESDAY, NOV 16
METCON
5 rounds:
750/650m bike
7/5 bar muscle-up
300m run
-Rest 2:00 between rounds-
Score is total time, including rest periods.
WEDNESDAY, NOV 17
STRENGTH
Front Squat
7-5-3-5-7
These are all working sets. Perform a set of 7, then a set of 5, set of 3, set of 5, and finish with a set of 7. The heaviest weight should be the set of 3. The second set of 5 and 7 should be heavier than the first.
METCON
AMRAP 7:
14 pistols, alt leg
10 dual DB push press (2 x 50/35)
THURSDAY, NOV 18
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Burpee box jump-up-over
1 rope climb after each round
Workout courtesy of The Morning Chalk Up / Scott Panchik
Accessory
3 sets:
8 landmine row
15-25 GHD sit-up, or 20-30 abmat sit-up
FRIDAY, NOV 19
STRENGTH – Split Jerk Triples
Every 2:00 x 6:
Clean + split jerk
(1+3)
The emphasis today is on the split jerk, so power or squat cleans are allowed. Begin at approx 65% (of your 1 RM split jerk) and build in weight as needed. Note: (1+3) indicates 1 clean + 3 split jerk.
METCON
AMRAP 12:
10 shoulder-to-overhead (135/95)
20 wall ball (20/14)
30 double-under