July 14th is Outlier Civil War. There is still time to sign up, you can register on the Civil War event page. This is an intra-gym competition for people of all skill and experience levels. Teams and remaining workouts will be announced this week.
This Wednesday is the 4th of the July and we will have a modified schedule. There will be just one class at 9am. Come join us for a 4th of July workout. Childcare is provided.
Every 90 seconds for 12 minutes (8 sets):
1 clean + 3 front squats
Perform a squat clean, stand all the way up, then perform three additional front squats. Build in weight over the 8 sets.
Power clean “Elizabeth”
Power clean (135/95)
Please note that we are purposely doing power cleans during Elizabeth.
Ring dip modifications:
Dips with hands on box or bench
A1) Deadlift 4×3
A2) DB bench press 4×10
Superset A1 and A2. All four deadlift working sets should be performed at 80% or more of 1RM deadlift.
4/3 strict pull-ups
25 abmat sit-ups*
70m single arm overhead KB carry (53/35)**
*Rx+ 15 GHD sit-ups
**To the end of the building and back, switch arms as needed
Jumping pull-ups (controlled negative)
7 rounds with partner:
4 power snatch each (165/110)* – 8 total snatches per pair, alternate reps
17 push-ups – split up reps as needed
then immediately after the 7 rounds, perform:
76 wall balls each (20/14) – 152 total wall balls per pair, split up reps as needed
242 single unders (total, 121 each)
*Scale to approximately 75% of 1RM snatch
Rx+ = True push-ups, double unders
38 wall balls each (76 total per team), reduce med ball weight or target height
Push-ups with knees on ground
Dumbbell snatches (if new to olympic lifting)
Please note that there is only one class today (9am). You will share equipment with your partner (M/F teams may use different bars), so find someone who is around your same ability level (coaches can help with this) as we will need the space.
3 rounds (in teams of 3):
400m run (together)
30 sandbag over shoulder (100/70, split reps as needed)
200m sandbag bear hug carry (alternate carry between teammates as needed)
Pause back squat 5×3
Two second pause at the bottom of the squats. All sets should be performed at 70% or more of 1RM back squat.
4 bar muscle-ups
6 push jerks (185/125)
14/12 cal row/bike
8 pull-ups or ring rows