Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.
Effective Monday February 3rd, the 9:15am class will be discontinued. The 8:15am class will switch back to 8:30am moving forward. Childcare will still be provided during the 8:30am class.
MONDAY, FEB 3
Every 1:30 x 5:
3 push press
First working set at ~65% of 1RM, build in weight.
2 rope climbs
8 DB push press (2 x 50/35)
Rx+ KB push press (2 x 53/35)
TUESDAY, FEB 4
Squat clean 5×2 – build to at least metcon weight
Pull-up / muscle-ups warm-up & practice between reps
Squat cleans (135/95)
Squat cleans (185/125)
WEDNESDAY, FEB 5
~10 minutes of dedicated time to warm-up and practice handstand push-ups
30′ sandbag-over-shoulder toss
10 handstand push-ups
70m double KB front rack carry (2 x 53/35)
Rx+ strict HSPU
THURSDAY, FEB 6
Every 2:00 x 5:
3 pause back squat
All sets at 60-75% of 1RM back squat. No need to go super heavy here, save that for next week.
10 overhead squats (135/95)
FRIDAY, FEB 7
Min 1 – 1 deadlift @ 80%
Min 2 – 50m sled push (4/3)
Min 3 – 12 parallette push-ups*
*Hands on parallettes, feet elevated.